Grapefruit Nutrition

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Here’s a chart outlining the approximate nutritional values for one medium-sized grapefruit (about 230 grams), raw and peeled:

These values are approximate and can vary depending on factors such as the specific variety and size of the grapefruit.

Total Fat0.2 grams
Saturated Fat0 grams
Trans Fat0 grams
Cholesterol0 mg
Sodium0 mg
Potassium332 mg
Total Carbohydrate13 grams
Dietary Fiber2 grams
Sugars8 grams
Protein1 gram
Vitamin A28% of DV
Vitamin C64% of DV
Calcium3% of DV
Iron1% of DV

Grapefruit is an attractive citrus fruit that frequently appears on lists of low-cal fruits. Indeed, it’s low in calories: half a medium-sized grapefruit provides just 41 Calories! But this tangy and juicy citrus fruit offers more than its low caloric intake.  It also provides essential dietary fiber and Vitamin C along with numerous health-promoting antioxidants and phytochemicals that offer many health benefits.

A medium, raw grapefruit contains 74 calories, with most coming from carbohydrates. This fruit is low in fat and only provides one gram of protein.  Grapefruit is packed with essential vitamins and minerals such as potassium.  It also offers plenty of dietary fiber which helps slow digestion while keeping blood sugars stable.  In addition, grapefruit serves as a moderate source of vitamin A while being an exceptional source of powerful antioxidant vitamin C.

According to the United States Department of Agriculture, half a grapefruit provides on average 53% of your daily needs for vitamin C. Grapefruit is known for its immune-enhancing benefits and has been linked with cancer prevention as well as cardiovascular disease prevention. Furthermore, grapefruit’s fiber benefits digestion while helping lower cholesterol levels.  This fruit contains polyphenols, which are natural plant compounds known to reduce inflammation within your body.

Vitamin C found abundantly in grapefruit is a potency anti-oxidant, helping protect the body against free radicals that lead to diseases like cardiovascular disease and cancer. Studies have also linked grapefruit with decreased cold incidence rates and speedier recovery times after illness has struck.

Grapefruit contains significant quantities of the B vitamin riboflavin, essential for optimal metabolism and vision health. Furthermore, grapefruit also boasts significant amounts of manganese, an essential mineral essential to the proper functioning of both nervous and muscular systems.

Grapefruit contains essential folic acid for pregnant women, providing essential support during gestation as well as protection from neural tube defects in newborns. Furthermore, it’s an excellent source of the amino acid arginine. Grapefruit contains an amino acid known as leucine that can assist in stimulating muscle tissue regeneration and increasing overall strength. Furthermore, grapefruit provides a moderate source of the flavonoid antioxidants naringenin and apigenin for added protection. 

These foods may possess anti-cancer properties and have been demonstrated to promote healthy tissue development in the colon, helping it remove carcinogens more effectively. Lycopene from grapefruit may help lower stomach cancer risks by inhibiting Helicobacter pylori bacteria growth, known to cause ulcers and other gastrointestinal conditions.

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