Grapefruit is a round, yellow citrus fruit from a tropical evergreen tree called Citrus paradise. Grapefruit sections taste delicious fresh, but they're also a versatile ingredient. Add them to salads, bake them into a tart or even turn them into a sauce for fish or chicken. Choose firm, heavy grapefruit to ensure maximum juiciness as you enjoy this fruit packed with vitamin C, vitamin A and a variety of other nutrients.
Basic Nutrition
One large grapefruit about 4.5 inches in diameter has 106 calories, 2.1 g of protein and 27 g of carbohydrates. Grapefruit are low in fat, containing 0.3 g of total fat, and no cholesterol. One large fruit has 4 g of dietary fiber, which means it supplies men with 10 percent of their daily intake, and women with 16 percent, based on recommendations by the Institute of Medicine. Grapefruit are naturally free of salt.
Vitamins
A citrus fruit, grapefruit is especially high in vitamins C and A. One large fruit has 114 mg of vitamin C, which is 126 percent of the recommended daily intake. It provides 3,078 IU, or 102 percent, of vitamin A. Both vitamins are antioxidants, but vitamin C is also essential for the production of collagen, while vitamin A supports healthy vision. One grapefruit provides 5 percent of the daily intake of riboflavin and niacin, and 8 percent of thiamine, vitamin B-6 and folate.
Minerals
One grapefruit supplies 461 mg, or 10 percent of the daily intake, of potassium. You need this mineral to ensure your muscles, including your heart muscles, work properly. You’ll also get 40 mg of calcium, and 27 mg of magnesium and phosphorus. This is about 4 percent of the daily intake for these three minerals, which are all essential for building strong bones. Grapefruit contains 0.2 mg of copper, which represents 22 percent of this antioxidant mineral needed for iron metabolism.
Flavonoids
Flavonoids are plant-based compounds that function as antioxidants. They may reduce your risk of cancer by decreasing inflammation, slowing the growth of cancer cells or increasing their death rate. Grapefruit is a good source of flavonoids called flavanones, containing 10 to 104 g per 100 g of fruit, according to the Linus Pauling Institute.
Carotenoids
Carotenoids contribute yellow, orange and red pigments to fruits and vegetables, and are also strong antioxidants. Pink grapefruit contains 3,768 mcg of lycopene, a carotenoid that may reduce your risk of lung or prostate cancer, according to the Linus Pauling Institute.
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