How to Select, Store and Enjoy Nutritious Grapefruit

Selecting Grapefruit at the Store

When selecting grapefruit at the grocery store or farmers market, look for fruits that are heavy for their size and have smoothly textured, finely grained rind. Avoid grapefruit with rough, wrinkled skin or soft spots. The fruit should feel firm yet spring back slightly when gently pressed. Size is not necessarily an indicator of quality or flavor. Both larger and smaller grapefruits can be juicy and sweet when ripe.

Color

Grapefruit skin color can range from pale yellow to bright pinkish-red. Inside, the flesh may be shades of yellow, pink or red. Red and pink grapefruits tend to be sweeter than yellow varieties, but flavor can vary depending on the specific cultivar.

Types

Common grapefruit varieties include:

White or yellow (Thompson, Marsh, Duncan)
Ruby Red
Star Ruby
Flame
Redblush
Sweetie
Pummelo HB (Oroblanco)

Ask your grocer about the specific varieties they carry to help determine the sweetest options.

Storing Grapefruit

Fresh grapefruit can be stored at room temperature or in the refrigerator with these guidelines for maximum freshness:

Countertop Storage

Leave grapefruit at room temperature for up to 1 week. The fruit will continue to ripen and become juicier and sweeter.

Refrigerator Storage

For longer shelf life, store grapefruit in the refrigerator crisper drawer. They will keep for 2-3 weeks before quality starts to decline. Cold temperatures slow down ripening and delay spoilage.

Freezer Storage

Grapefruit can also be frozen to extend shelf life even further. Here are some tips:

Wash and peel the grapefruit.
Separate segments and remove any seeds.
Place segments in a single layer on a baking sheet and freeze until solid, about 2 hours.
Transfer to freezer bags or containers, removing as much air as possible.
Frozen grapefruit segments will keep for 6-8 months.

You can also freeze grapefruit juice in ice cube trays for later use in smoothies, drinks, marinades and more.

How to Tell if Grapefruit Is Still Good

Check grapefruit for signs of spoilage before eating or cooking with them:

Appearance - Avoid fruit with mold, soft spots or excessive bruising.
Texture - Grapefruit should feel firm with a bit of springiness when gently squeezed.
Smell - Fresh grapefruit has a bright, citrusy aroma. Discard any with an off-smell.
Taste - Spot check the flavor. Ripe grapefruit should taste sweet and tangy.

Uses for Grapefruit

Grapefruit is delicious and versatile. Here are some of the many ways to enjoy it:

Eat Fresh

Enjoy fresh grapefruit segments in fruit salads, yogurt parfaits or on their own as a snack or light breakfast. Sprinkle with a little sugar or drizzle with honey for added sweetness.

Juice It

Grapefruit makes a nutritious and refreshing juice all on its own or combined with other citrus fruits and vegetables.

Blend into Smoothies

Add grapefruit segments or juice to smoothies along with banana, berries, greens and more.

Grapefruit Desserts

Use segments or juice to make grapefruit sorbet, pudding, baked goods and other desserts.

Marinades and Sauces

The tangy juice and zest make excellent ingredients in marinades and sauces, especially for seafood, poultry and pork.

Grapefruit Cocktails

Grapefruit juice livens up cocktails like margaritas, martinis, sangria and more.

Nutrition Facts

Grapefruit is low in calories but packed with important vitamins, minerals and antioxidants:

Excellent source of vitamin C - important for immune health and antioxidant protection.
Good source of vitamin A - supports eye and skin health.
Contains potassium, magnesium, vitamin B6, folate and thiamine.
High water content keeps you hydrated.
Phytonutrients like lycopene and flavonoids have antioxidant and anti-inflammatory properties.

One medium grapefruit (approx. 3/4 cup sections) provides about:

Calories: 72
Carbs: 18g
Fiber: 2g
Sugar: 12g
Vitamin C: 78% DV
Vitamin A: 28% DV
Potassium: 8% DV

Health Benefits

Regularly eating grapefruit may:

Boost immune function
Support heart health
Aid weight management
Lower risk of kidney stones
Improve skin and eye health

Selecting and Preparing Grapefruit

Choosing Grapefruit

Look for grapefruits that are:

Firm and heavy for their size
Smooth, finely grained skin
Good color for the variety
Noticeably fragrant

Washing

Rinse grapefruit under cool running water before peeling and eating. Gently scrub the skin with a vegetable brush or your hands to remove any surface pesticides and wax.

Peeling

Cut off each end of the grapefruit so it sits flat. Following the contour of the fruit, slice downward from top to bottom removing all the skin and bitter white pith. Cut along both sides to remove the peel in large sections.

Segmenting

Hold peeled grapefruit over a bowl to catch juice. Slide a paring knife between each segment and membrane to release the segments into the bowl. Remove any seeds as you go.

Squeezing Juice

Slice grapefruit in half crosswise. Juice each half by squeezing and stirring with a reamer or juicer. Strain if desired to remove excess pulp.

Zesting

Wash and dry grapefruit before zesting. Use a microplane or zester to remove just the brightly colored outermost part of the peel. Avoid the bitter white pith underneath.

Storing and Freezing

Storage Tips

Store fresh grapefruit at room temp up to 1 week.
For longer storage, refrigerate in crisper drawer for 2-3 weeks.
Freeze peeled segments or juice for extended use.

Freezing Grapefruit

To freeze:

Wash grapefruit.
Peel and segment, removing membranes and seeds.
Arrange in single layer on baking sheet.
Freeze until solid, about 2 hours.
Transfer to freezer bags or containers.
Press out air and seal.
Frozen grapefruit segments will keep 6-8 months.

You can also freeze grapefruit juice in ice cube trays, then transfer to bags for storage.

Grapefruit Recipes

Breakfast

Grapefruit yogurt bowl
Baked grapefruit with honey and cinnamon
Grapefruit smoothie
Grapefruit pancakes
Fruit salad with grapefruit

Lunch & Dinner

Citrus shrimp salad
Grapefruit avocado salad
Crab and grapefruit salad
Roast chicken with grapefruit sauce
Grapefruit glazed salmon

Snacks & Sides

Broiled grapefruit
Grapefruit granita
Grapefruit rice
Grapefruit frozen yogurt
Grapefruit sorbet

Drinks

Grapefruit margarita
Paloma cocktail
Sparkling grapefruit juice
Grapefruit refresher
Grapefruit mimosa

Tips for Buying, Cutting and Juicing Grapefruit

Shopping Tips

Choose fruits that feel heavy for their size.
Avoid grapefruits with wrinkled skin or soft spots.
Color is not an indicator of ripeness or flavor.
Rub the skin - it should smell bright and citrusy.

Cutting Tips

Slice off the top and bottom so grapefruit sits flat.
Following the contour, cut downward to remove skin and pith.
Cut along both sides to remove peel in sections.
Use a paring knife to slice between membranes and remove segments.

Juicing Tips

Roll fruit firmly on counter before juicing to maximize yield.
Slice in half across the equator then juice each half.
Use a citrus reamer or juicer, pressing and stirring to extract juice.
Strain if you want to remove excess pulp.

Common Questions

How many calories are in grapefruit?

One medium grapefruit contains about 72 calories.

Is grapefruit good for weight loss?

Grapefruit may aid weight loss due to its high water and fiber content which helps you feel fuller. It also contains very few calories. Some studies suggest grapefruit can boost metabolism, but results are mixed.

Can you eat grapefruit on a keto diet?

Yes, grapefruit can fit into a keto eating plan in moderation. One medium grapefruit has 18g total carbs and 12g sugar. Focus on keeping overall carbs low when enjoying grapefruit.

What vitamins are in grapefruit?

Grapefruit is an excellent source of immune-boosting vitamin C. It also provides vitamin A, potassium, thiamine and other B vitamins.

Is grapefruit acidic?

Yes, grapefruit has a tart, acidic taste and a pH around 3, making it more acidic than other citrus fruits like oranges. The acidity declines as it ripens.

Can you eat grapefruit with medications?

Grapefruit can interact with certain medications, increasing their absorption. Check with your doctor or pharmacist about any medication interactions.

The Bottom Line

When ripe and juicy, grapefruit makes for a deliciously sweet and tangy treat with many potential health benefits. Select fruits that feel heavy and store properly for maximum freshness. Grapefruit adds bright flavor and nutrition to breakfast dishes, salads, drinks and more. With its stellar nutrient profile, unique citrus zing and versatility, grapefruit is a wonderful fruit to include regularly in a balanced diet.

FAQs

How long does grapefruit last?

Fresh grapefruit lasts 1-2 weeks at room temperature or 2-3 weeks when refrigerated. For longer storage, freeze peeled segments or juice.

What does grapefruit taste like?

Grapefruit has a sweet, tart and slightly acidic flavor. It tends to be less sour and bitter than lemon or lime. The taste can range from more sweet to more tart depending on ripeness and variety.

Can you eat grapefruit seeds?

Grapefruit seeds are edible but quite bitter, so they are normally avoided. However, swallowing a few seeds accidentally won't cause any harm.

Is grapefruit good for you?

Yes, grapefruit is very nutritious. It's low in calories and provides important vitamins like vitamin C plus antioxidants. Studies suggest grapefruit may also have some health benefits for heart health, diabetes, and weight management.

What is the difference between pink and white grapefruit?

Pink and red grapefruits tend to be sweeter and less acidic than white grapefruits. However, sweetness and flavor depends on the specific variety, not just color. Both can be enjoyed for their nutrition.

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.