Explore our Healthy Diet Plan, featuring a week of wholesome breakfasts, lunches, and dinners—available exclusively through the Good Food app.
What is Grapefruit?
Grapefruit belongs to the citrus family and grows in clusters on trees, resembling grapes—a fact that inspired its name. Available in a range of colors such as yellow, pink, and red, grapefruits also vary in taste from sweet to tart.
Discover our comprehensive collection of health benefit guides and explore some of our favorite grapefruit recipes, including sweet potato pancakes with orange & grapefruit and turkey steaks with citrus & ginger sauce.
Potential Benefits of Grapefruit
- Rich in antioxidants, beta-carotene, and lycopene.
- Supports heart health and may improve cholesterol levels.
- Evidence suggests it may assist in weight loss.
- Helps manage blood sugar levels and reduces the risk of type 2 diabetes.
- May enhance brain function.
Nutritional Profile of Grapefruit
An 80g serving of fresh grapefruit offers:
- 24 kcals / 101 KJ
- 0.6g protein
- 0.1g fat
- 5.4g carbohydrates
- 1.4g fiber
- 160mg potassium
- 29mg vitamin C
Half a fresh grapefruit or an 80g serving of canned grapefruit counts as one ‘five-a-day’ portion. Similarly, 150ml of unsweetened grapefruit juice counts, but only once due to its high sugar content.
Learn more about achieving your five-a-day.
Top 5 Health Benefits of Grapefruit
1. Rich in Antioxidants
Grapefruit is packed with beneficial nutrients and plant compounds that possess antioxidant properties. These nutrients help shield cells from potential damage inflicted by unstable molecules known as free radicals. Notably, grapefruit is an excellent source of beta-carotene, which the body converts to vitamin A and is believed to lower the risk of chronic conditions such as macular degeneration. Additionally, it contains lycopene, which is associated with a lowered cancer risk.
2. May Support Heart Health
A 2012 report by the American Heart Association indicated that a diet rich in certain flavonoids—compounds found in citrus fruits like grapefruit—might lower the risk of stroke in women. However, additional research is necessary to pinpoint the reasons behind this. Rich in potassium, fiber, and protective antioxidants, grapefruit may help regulate blood pressure and cholesterol levels. Studies have illustrated the potential benefits of grapefruit, particularly red grapefruit, in improving cholesterol levels, especially in individuals with atherosclerosis.
3. May Aid in Weight Loss
While low in calories and high in fiber, grapefruit is unlikely to yield the dramatic weight loss seen in many fad diets. However, some evidence suggests that its consumption may assist with weight management. A 12-week study conducted in Japan found that participants who ate half a grapefruit before meals experienced a significant reduction in weight and blood glucose levels, compared to those who took a placebo.
4. May Aid Blood Sugar Management
Animal studies have highlighted the potential role of grapefruit juice in lowering blood glucose levels and enhancing insulin sensitivity. A higher intake of fruits and green vegetables has also been linked to a significantly reduced risk of type 2 diabetes.
5. May Enhance Brain Function
Promising research points to the potential benefits of flavonoids in the diet for memory and cognition improvement, as well as the prevention of neurodegenerative diseases. However, it is still unclear whether grapefruit specifically has a notable impact on brain health.
Can Grapefruit Interact with Prescription Medications?
The NHS advises against consuming fresh grapefruit or its juice alongside certain medications. Grapefruit can inhibit their breakdown and elimination, leading to increased blood levels of the drug. Affected medications include, but are not limited to: statins, calcium channel blockers, immunosuppressants, certain cancer therapies, and Entocort, prescribed for Crohn’s disease. Always consult your GP if you’re taking prescription medications before incorporating grapefruit into your diet.
Read more about how grapefruit may interact with medications.
Is Grapefruit Beneficial for Your Health?
Incorporating grapefruit into your diet is a wise choice. This fruit is rich in immune-supporting vitamin C, antioxidants that protect against cellular damage, vitamin A-stimulating beta-carotene, and lycopene, which is linked to a reduced risk of certain cancers. Moreover, there’s some evidence to suggest that consuming half a grapefruit before meals may assist with weight management, lower blood glucose levels, and improve insulin resistance.
Wholesome Grapefruit Recipes
Grapefruit, Orange & Apricot Salad
Prawn, Pomegranate & Grapefruit Salad
Turkey Steaks with Citrus & Ginger Sauce
Prawn & Pink Grapefruit Noodle Salad
Lettuce Rolls
Kerry Torrens is a qualified Nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy, and is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) as well as the Guild of Food Writers. Over the past 15 years, she has contributed to numerous nutritional and culinary publications, including BBC Good Food.
Nicola Shubrook is a nutritional therapist who works with private clients and within the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Learn more at urbanwellness.co.uk.
All health content on goodfood.com is intended for general informational purposes only and should not be considered a replacement for individualized medical advice from your doctor or other healthcare professional. If you have health concerns, please consult your local healthcare provider. For more information, refer to our website’s terms and conditions.
