Grapefruit, pink/red (raw)
Low-calorie and low-GI, but it interacts with many medications, so check yours.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Grapefruit, pink/red for gym-goers
Per 100 g, grapefruit, pink/red (raw) provides 42 kcal, 0.8 g protein, 10.7 g carbohydrate (1.6 g fiber, 6.9 g sugars) and 0.1 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1/2 grapefruit, about 123 g) comes to roughly 52 kcal and 1 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Grapefruit, pink/red
Pink or red grapefruit flesh, eaten raw, has about 42 kcal per 100 g and a low GI of around 25. Half a grapefruit gives around 38 mg of vitamin C for roughly 52 kcal. The pink and red varieties also contain lycopene and beta-carotene, which white grapefruit lacks.
In a gym diet
Grapefruit became the classic diet breakfast because it's low in calories, full of water and has a tang many people find satisfying. The old claim that it burns fat isn't backed by solid evidence. Any benefit comes from eating it in place of higher-calorie food. Next to eggs or yogurt it adds volume and vitamin C to a cutting breakfast. With so little sugar, it's weak pre-workout fuel.
Preparation and cooking
Cut it in half and loosen the segments with a serrated spoon or grapefruit knife, leaving the bitter membranes behind. Sugar or honey on top adds calories that aren't in this entry. Broiling it with a pinch of cinnamon softens the bitterness for fewer calories.
Buying and storage
Choose grapefruit that feels heavy for its size, with smooth, firm skin. It keeps two to three weeks in the fridge. Grapefruit juice is often sweetened and has no fiber, so log it separately.
Things to watch
Grapefruit and its juice interfere with how the body breaks down many medications, including some statins, blood pressure drugs and others, which can push drug levels dangerously high. If you take any regular medication, check with your pharmacist or clinician before eating it.
Meal ideas
- Cutting breakfast: half a grapefruit with a vegetable egg-white omelette.
- Citrus salad: grapefruit segments, avocado, shrimp and arugula with olive oil.
- Broiled grapefruit topped with cinnamon, served with vanilla skyr.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin C (35%).
How it ranks among 18 Fruits
| Protein per 100 kcal | 1.9 g | #7 of 18 |
| Protein per 100 g | 0.8 g | #10 of 18 |
| Fiber per 100 g | 1.6 g | #13 of 18 |
| Lowest calories per 100 g | 42 kcal | #4 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Orange (raw)
47 kcal · P 0.9 · C 11.8 · F 0.1
→Watermelon (raw)
30 kcal · P 0.6 · C 7.6 · F 0.2
→Kiwifruit, green (raw)
61 kcal · P 1.1 · C 14.7 · F 0.5
→Pomegranate arils (raw)
83 kcal · P 1.7 · C 18.7 · F 1.2
→Cherries, sweet (raw)
63 kcal · P 1.1 · C 16 · F 0.2
→Strawberries (raw)
32 kcal · P 0.7 · C 7.7 · F 0.3
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in grapefruit, pink/red?
Grapefruit, pink/red (raw) has about 42 kcal per 100 g, or roughly 52 kcal per 1/2 grapefruit (123 g).
How much protein is in grapefruit, pink/red?
About 0.8 g of protein per 100 g and 1 g per 1/2 grapefruit. That works out to 1.9 g per 100 kcal, so it's not primarily a protein source.
Is grapefruit, pink/red good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Does grapefruit really burn fat?
No food burns fat by itself. A few older studies reported weight loss when people ate grapefruit before meals, but that's most likely because it's filling and low in calories, so they ate less overall. Grapefruit only helps a cut as part of a calorie deficit.
Which medications interact with grapefruit?
Compounds in grapefruit called furanocoumarins block an enzyme that breaks down many drugs, including some statins, calcium channel blockers, immunosuppressants and others. The effect can last a day or more after a single serving. If you're unsure, check your medication leaflet or ask a pharmacist.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.