If you are one of the millions of American who enjoy white grapefruit, you will be glad to learn that your food choice comes with many nutritional benefits. White grapefruit varieties, including Duncan, Oroblanco, Marsh and Sweetie, contain similar types and amounts of nutrients as pink and red grapefruit varieties, with a few exceptions.
Carbohydrates
Grapefruit is an excellent source of natural sugars, or carbohydrates, including sucrose, glucose and fructose. A 1-cup serving of white grapefruit sections provides you with approximately 17 g of sugar and 76 calories of energy. In general, white grapefruit contains slightly more sugar than pink or red grapefruit. Grapefruit is a low glycemic index food, which means your blood sugar is unlikely to spike after eating this fruit.
Dietary Fiber
Grapefruit is a good source of dietary fiber, which helps keep your bowels moving regularly and may aid in keeping your blood cholesterol at a normal level. Grapefruit, including white, pink and red varieties, contains approximately 2.5 g of fiber per cup.
Vitamin C
Like other types of citrus fruit, grapefruit is an excellent source of vitamin C. A 1-cup serving of white grapefruit contains approximately 77 mg of vitamin C, which represents 86 percent of the recommended daily allowance for men and 103 percent of the RDA for women who are not pregnant or nursing. Vitamin C is a powerful antioxidant, protecting your tissues and organs from chemical damage. Your immune system, brain, blood vessels and support tissues also require vitamin C to function normally.
Potassium
Your body requires potassium for a variety of functions, including maintenance of water balance, conduction of nerve signals, contraction of your muscles and control of your heart rate. White grapefruit contains a high concentration of potassium, with approximately 340 mg per cup.
Sodium Free
Unlike many other types of fruit, grapefruit contains no sodium. This is particularly beneficial if you are on a salt-restricted diet because of high blood pressure, chronic kidney disease or heart disease.
Beta Carotene
Grapefruit contains a high concentration of beta carotene, with more than 1,400 micrograms in a medium-size fruit. Your body can convert beta carotene into vitamin A, which supports your bones; skin; and respiratory, urinary and immune systems.
Lycopene
Grapefruit is a rich source of the phytochemical lycopene, which is chemically similar to beta carotene and vitamin A. A medium grapefruit contains approximately 2,900 micrograms of lycopene, which may help protect your cells from damage caused by chemicals called free radicals. Your body generates low levels of free radicals during normal metabolism. The level of free radicals in your body may increase, however, when you are exposed to ultraviolet radiation, tobacco smoke or pollutants.
References
- Citrus Pages: Yellow, Pink and Red Grapefruit
- The Paleo Diet: Table of Fruits and Sugars
- The University of Sydney: The Glycemic Index and GI Database
- Quite Healthy: Grapefruit, Raw, White, All Areas
- Quite Healthy: Grapefruit, Raw, Pink/Red, Florida
- Institute of Medicine of the National Academies, Food and Nutrition Board: Dietary Reference Intakes (DRIs): Recommended Intakes for Individuals
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