FoodScore
0/ 100
Goodfruit· 100 g

Grapefruit Raw

Grapefruit Raw earns a 'Good' FoodScore of 62/100, primarily due to its high Vitamin C content and status as a minimally processed whole food.

  • A 100g serving provides 42% of the Daily Value for Vitamin C.
  • It is a minimally processed whole food, classified as NOVA 1.
  • With only 39 calories per 100g, it is a low-calorie fruit option.
  • Contains no added sugar, trans fat, or omega-3 fatty acids.
  • Offers 162mg of potassium per 100g, contributing to daily electrolyte needs.
  • Scores +0 points above the fruit category average (62/100 across 69 foods).
Fiber
0g
0% of Daily Value
Protein
0.5g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1mg
0% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin C)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 62

Grapefruit Raw achieves a 'Good' FoodScore of 62 out of 100, largely driven by its excellent micronutrient profile and its status as a whole food. It receives a significant bonus of +2 points for its micronutrient density, specifically for providing 42% of the Daily Value for Vitamin C in a 100g serving. An even larger bonus of +10 points is awarded because it is a minimally processed food, classified as NOVA 1, meaning it retains its natural nutritional integrity without significant alteration. The food incurs no penalties, as it contains no added sugar, trans fat, or high levels of saturated fat or sodium. Its low calorie count of 39 calories per 100g also contributes positively to its overall nutritional value. To achieve a higher score, grapefruit would need to offer a broader range of micronutrients in higher percentages or contain more dietary fiber, which is currently absent in a 100g serving.

Health benefits

What the nutrients in grapefruit raw actually do for you, grounded in established dietary science.

Supports Immune Function

Grapefruit is an excellent source of Vitamin C, a crucial nutrient for immune system health. A 100g serving provides 42% of the Daily Value for Vitamin C, making it a significant contributor to your daily intake. This vitamin acts as an antioxidant, protecting cells from damage, and is involved in various immune processes, including the production and function of white blood cells. Regular consumption of foods rich in Vitamin C, like grapefruit, can help maintain a robust immune response, especially during times when the body needs extra support.

Aids in Hydration and Electrolyte Balance

With its high water content, grapefruit contributes to overall hydration, which is essential for numerous bodily functions. Beyond just water, it also provides electrolytes such as potassium, with 162mg per 100g. Potassium is vital for maintaining fluid balance, nerve signals, and muscle contractions. Including hydrating fruits like grapefruit in your diet can help ensure adequate fluid and electrolyte intake, supporting everything from metabolic processes to physical performance, especially in warmer climates or after exercise.

Contributes to Heart Health

Grapefruit's nutritional profile, particularly its potassium content and lack of detrimental fats, supports cardiovascular health. Potassium plays a key role in regulating blood pressure by counteracting the effects of sodium. A 100g serving provides 162mg of potassium, which contributes to the recommended daily intake for this mineral. Furthermore, grapefruit contains negligible amounts of saturated fat (0.01g) and no trans fat, aligning with dietary guidelines that emphasize limiting these fats to maintain healthy cholesterol levels and reduce the risk of heart disease.

Supports Healthy Weight Management

Grapefruit can be a beneficial addition to a weight management diet due to its low calorie density and high water content. A 100g serving contains only 39 calories, making it a satisfying option that contributes minimal calories. Its high water content helps to increase feelings of fullness, which can reduce overall calorie intake throughout the day. While not a 'fat-burning' food, incorporating low-calorie, nutrient-dense fruits like grapefruit can help individuals manage their caloric intake effectively without feeling deprived.

How to eat it

Grapefruit is a versatile citrus fruit commonly enjoyed in the US, often as a breakfast item or a refreshing snack. It can be eaten raw, juiced, or added to salads. Its distinct sweet-tart flavor pairs well with both sweet and savory dishes. For optimal nutritional benefits, consuming the whole fruit is generally recommended over just the juice.

For a simple breakfast, halve a grapefruit and enjoy it with a spoon. You can also broil it lightly with a sprinkle of cinnamon for a warm, caramelized treat.
Add grapefruit segments to green salads with avocado, nuts, or grilled chicken for a bright, tangy flavor contrast.
Store whole grapefruits at room temperature for up to a week, or in the refrigerator for longer freshness, up to several weeks.
When peeling, remove as much of the white pith as possible, as it can be bitter. The membranes between segments are edible and contain beneficial fiber.
Things to keep in mind

Grapefruit is well-known for its potential to interact with certain medications, including some statins, blood pressure medications, and immunosuppressants. This interaction can increase the concentration of these drugs in the bloodstream, leading to adverse effects. Individuals on medication should consult their doctor or pharmacist about potential grapefruit interactions. Otherwise, for most healthy individuals, consuming grapefruit in normal serving sizes presents no widely documented cautions or common allergies.

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Reader questions
Is grapefruit healthy?
Yes, grapefruit is considered a healthy food. It scores a 'Good' 62/100 on FoodScore, largely due to its high Vitamin C content and its status as a minimally processed whole food. It is low in calories, contains no added sugar, and provides beneficial electrolytes like potassium.
Is grapefruit good for weight loss?
Grapefruit can be a good food to include in a weight loss diet. It is very low in calories, with only 39 calories per 100g, and has a high water content, which can help promote feelings of fullness. While it doesn't directly 'burn fat,' its low calorie density can support a calorie-controlled eating plan.
Is grapefruit ultra-processed?
No, raw grapefruit is not ultra-processed. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed whole food. This indicates it retains its natural nutritional composition without significant industrial alteration.
How should I store grapefruit?
Whole grapefruits can be stored at room temperature for up to one week. For longer storage, they can be kept in the refrigerator's crisper drawer for several weeks. Once cut, cover the remaining half tightly with plastic wrap and refrigerate, consuming within a few days to maintain freshness.
What can I use as an alternative to grapefruit?
If you need an alternative to grapefruit, especially due to medication interactions, oranges or tangerines can offer similar Vitamin C benefits and a citrus flavor, though their sweetness profile differs. For a tart flavor, consider lemons or limes, which can be used in smaller quantities.
Does grapefruit contain a lot of sugar?
While grapefruit has a naturally sweet-tart taste, it is relatively low in natural sugars compared to some other fruits. A 100g serving contains no added sugar. Its glycemic index is generally considered low, making it a suitable fruit for those monitoring sugar intake.
Can grapefruit interact with medications?
Yes, grapefruit is known to interact with a wide range of medications, including certain statins, blood pressure drugs, and immunosuppressants. This interaction can increase drug levels in your body, potentially leading to adverse effects. Always consult your doctor or pharmacist if you are on medication before consuming grapefruit or grapefruit juice.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 167774)Updated 2026-04-20