How Many Carbs are in a Grapefruit? Nutrition Facts and Health Benefits

An Overview of Carbs in Grapefruit

Grapefruit is a delicious and nutritious citrus fruit that can be a great addition to a low-carb diet. But how many carbs are actually in a grapefruit? The short answer is that half a medium grapefruit contains about 11-13 grams of net carbs. The exact amount can vary slightly depending on size and variety. While not being extremely low in carbs, grapefruit is lower in carbs than many other fruits. When consumed in moderation, it can be incorporated into a low-carb lifestyle.

Calculating Total Carbs, Fiber and Net Carbs in Grapefruit

To determine the net carb count of grapefruit, you first need to look at the total carbohydrates and fiber:

• Total carbs in half a medium pink or red grapefruit: 13 grams
• Dietary fiber in half a medium pink or red grapefruit: 2 grams

To calculate net carbs, you simply subtract the fiber from the total carbs. Therefore:

13 grams total carbs - 2 grams fiber = 11 grams net carbs in half a medium grapefruit

The same math applies to white and ruby red grapefruit as well. The net carb count comes out to about the same for all common varieties.

Grapefruit Glycemic Index and Load

The glycemic index (GI) is a measure of how quickly a food causes blood sugar to rise. Foods are ranked on a scale of 0 to 100. The glycemic load (GL) takes into account the GI as well as the serving size to estimate the impact on blood sugar.

Grapefruit has a low GI and GL, meaning it does not lead to big, rapid spikes in blood sugar. Specifically:

• The GI of grapefruit is 25
• The GL of half a grapefruit is only 3

This makes grapefruit a good choice as part of a diabetes-friendly or low glycemic diet.

Grapefruit Nutrition Facts

Grapefruit is highly nutritious, offering an array of vitamins, minerals and antioxidants. Some of the main nutrients found in about half of a medium grapefruit (123g) include:

• Calories: 52
• Protein: 1.3 grams
• Carbs: 13 grams
• Fiber: 2 grams
• Vitamin C: 38% of the RDI
• Vitamin A: 28% of the RDI
• Potassium: 5% of the RDI
• Magnesium: 5% of the RDI
• Vitamin B6: 5% of the RDI
• Thiamine: 4% of the RDI

Grapefruit also contains the antioxidants lycopene and beta-carotene which can help reduce inflammation and oxidative stress in the body. It provides these nutrients and antioxidants with only 52 calories per serving.

How Grapefruit Compares to Other Fruits

Compared to many other popular fruits, grapefruit is relatively low in natural sugars and carbs. Here is how it stacks up against some other common fruits:

Grapefruit vs. Oranges

Half a medium orange contains about 50% more calories and carbs than half a grapefruit.

Orange:

• Calories: 62
• Total carbs: 15 grams
• Net carbs: 12 grams

Grapefruit:

• Calories: 52
• Total carbs: 13 grams
• Net carbs: 11 grams

Grapefruit vs. Apples

Half a medium apple contains about twice as many calories and carbs as half a grapefruit.

Apple:

• Calories: 95
• Total carbs: 25 grams
• Net carbs: 19 grams

Grapefruit:

• Calories: 52
• Total carbs: 13 grams
• Net carbs: 11 grams

Grapefruit vs. Bananas

Half a medium banana has about 3-4 times more calories and carbs compared to half a grapefruit.

Banana:

• Calories: 105
• Total carbs: 27 grams
• Net carbs: 25 grams

Grapefruit:

• Calories: 52
• Total carbs: 13 grams
• Net carbs: 11 grams

Grapefruit vs. Grapes

A one cup serving of grapes (about 32 grapes) contains more than twice the calories and carbs of half a grapefruit.

Grapes:

• Calories: 114
• Total carbs: 28 grams
• Net carbs: 25 grams

Grapefruit:

• Calories: 52
• Total carbs: 13 grams
• Net carbs: 11 grams

As you can see, grapefruit is lower in natural sugars and calories compared to many other standard fruits. Therefore, it can be a more optimal choice if watching your carb and calorie intake.

Tips for Adding Grapefruit to a Low-Carb Diet

Here are some simple tips for enjoying grapefruit as part of a healthy low-carb diet:

Stick to Half a Grapefruit or Less

A full medium grapefruit contains around 23 net grams of carbs, which may be too high for strict low-carb diets like keto. Stick to half a grapefruit or less per serving.

Eat Grapefruit With Fat or Protein

Having grapefruit alongside sources of fat or protein can help slow absorption and improve satiety. For example, top your grapefruit with a handful of nuts or seeds, have it alongside eggs or add some avocado.

Squirt Grapefruit With Lime or Lemon

Adding some lime or lemon juice to your grapefruit halves can add flavor and balance the natural bitterness.

Watch Out for Added Sugars

Stay away from pre-packaged grapefruit products that contain added sugars, which will bump up the carb count. Stick to fresh grapefruit or check labels carefully.

Don't Drink Grapefruit Juice

While grapefruit juice provides vitamin C, it's loaded with rapidly absorbed carbs and sugar without the fiber of the whole fruit. Skip drinking grapefruit juice on a low-carb diet.

Try Segmenting Grapefruit

Removing grapefruit segments from the membrane can make it easier to add to recipes or eat as a snack on the go.

Use Grapefruit in Salads

Add some fresh grapefruit segments over leafy green salads for added nutrition and brightness.

Bake Grapefruit

Try baking grapefruit halves drizzled with cinnamon for a warm and delicious low-carb dessert.

Health Benefits of Eating Grapefruit

Incorporating grapefruit into your low-carb diet provides tons of nutrition along with health-promoting plant compounds. Here are some of the top evidence-based benefits of eating grapefruit:

High in Vitamins and Minerals

Grapefruit is an excellent source of immunity-supporting vitamin C. It also provides vitamin A, potassium, magnesium and B vitamins.

May Aid Weight Loss

Grapefruit is low in calories but high in volume and water, which can help promote fullness. Some studies suggest grapefruit may also boost metabolism.

Rich in Antioxidants

Grapefruit contains powerful antioxidants like lycopene and beta-carotene that can reduce inflammation and oxidative damage in the body.

May Lower Cholesterol

Some research has found that eating grapefruit regularly may lower LDL (bad) cholesterol levels and help protect heart health.

May Help Control Blood Sugar

The fiber and low glycemic load of grapefruit may help slow sugar absorption and control blood sugar levels.

May Lower Risk of Kidney Stones

The high citric acid and fluid content in grapefruit can prevent kidney stones by increasing urine volume and pH.

Potential Downsides to Eating Grapefruit

While grapefruit can be very healthy and beneficial for most, there are some potential side effects to consider as well:

Medication Interactions

There are several medications that can interact negatively with grapefruit and cause increased or irregular absorption. If taking any prescription medications, check with your doctor before adding grapefruit to your diet.

May Increase Sun Sensitivity

Grapefruit contains compounds called furanocoumarins that may cause increased sensitivity to ultraviolet (UV) light from the sun. Wear sunscreen if consuming grapefruit regularly.

Citric Acid Can Erode Tooth Enamel

The acidic nature of grapefruit may erode tooth enamel over time. Consume grapefruit alongside other foods and avoid swishing juice around in your mouth.

Not Suitable for Some Diets

Due to the fructose and carbs in grapefruit, it may not be appropriate for super low-carb, keto or zero-carb diets for some individuals.

Allergy Risk

Grapefruit allergy, while uncommon, can cause reactions like oral allergy syndrome, hives, abdominal pain or anaphylaxis in those with an allergy.

Frequently Asked Questions

Is grapefruit Keto friendly?

Grapefruit can be included in moderation on a keto diet. Half a medium grapefruit has about 11 net grams of carbs, so it can potentially fit into a 50 net carb daily limit. However, some people prefer to avoid it since keto prioritizes very low carb intake.

Is grapefruit high in sugar?

Compared to many other fruits, grapefruit is lower in natural sugars. Half a grapefruit contains 6-7 grams sugar. While not being very low in sugar, it is lower compared to apples, bananas, grapes and other common fruits.

Is grapefruit good for weight loss?

Eating grapefruit may aid weight loss in a few ways. Its low in calories and carbs, high in fiber and water, and also contains compounds that may boost metabolism. Some studies show grapefruit can promote weight loss.

Does grapefruit burn belly fat?

No single food directly targets or burns belly fat, but grapefruit may help reduce overall body fat when included as part of a healthy weight loss diet and active lifestyle.

Is grapefruit an anti-inflammatory?

Yes, grapefruit contains antioxidants like vitamin C, lycopene and beta-carotene that can reduce inflammation in the body and help lower risk of chronic diseases related to inflammation.

The Bottom Line

Grapefruit is a nutritious fruit that provides vitamin C, antioxidants, and fiber. Half a medium grapefruit contains only about 11-13 grams of net carbs, making it a good low-carb fruit choice.

Eating grapefruit in moderation can provide health benefits like weight management, enhanced immunity, lower cholesterol and blood sugar levels, and decreased inflammation.

While very healthy for most, grapefruit can interact with certain medications, increase sun sensitivity, and exacerbate conditions like acid reflux or tooth enamel erosion for some people.

When incorporated as part of a well-rounded low-carb diet with other fiber-rich produce, lean proteins and healthy fats, enjoying grapefruit can be beneficial for achieving better health and managing carb intake.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.