Grapefruit (Raw, Pink/Red)
Grapefruit, particularly the pink or red variety, is a vibrant and refreshing fruit with a juicy, tangy flavor that offers an array of nutritional benefits. This citrus fruit is not only delicious but also packed with essential vitamins and minerals, making it a great addition to a balanced diet.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 42 kcal |
| Protein | 0.77 g |
| Fat | 0.14 g |
| Saturated Fats | 0.021 g |
| Carbohydrates | 10.66 g |
| Fiber | 1.6 g |
| Sugar | 6.89 g |
| Calcium | 22 mg |
| Iron | 0.08 mg |
| Magnesium | 9 mg |
| Phosphorus | 18 mg |
| Potassium | 135 mg |
| Sodium | 0 mg |
| Zinc | 0.07 mg |
| Copper | 0.032 mcg |
| Manganese | 0.022 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 31.2 mg |
| Thiamin (B1) | 0.043 mg |
| Riboflavin (B2) | 0.031 mg |
| Niacin (B3) | 0.204 mg |
| Vitamin B6 | 0.053 mg |
| Folate | 13 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 58 mcg |
| Vitamin E | 0.13 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Grapefruit is naturally free from common allergens such as dairy, nuts, and gluten. However, individuals who are on specific medications, such as statins or certain antihypertensive drugs, should be cautious when consuming grapefruit, as it can interact with some medications.
Dietary Preferences:
- Vegan: Grapefruit is suitable for a vegan diet as it is entirely plant-based.
- Gluten-Free: This fruit is naturally gluten-free, making it a great choice for those with celiac disease or gluten sensitivity.
- Low-Calorie: With just 42 kcal per 100g, grapefruit is an excellent choice for those following a calorie-controlled or weight management plan.
- Keto-Friendly: Due to its low carbohydrate content (10.66g), grapefruit can be enjoyed in moderation on a ketogenic diet.
- Paleo: Grapefruit is a whole, unprocessed food that fits into the paleo diet, which focuses on consuming foods that were available to early humans.
Health Benefits and Tips:
Grapefruit is an excellent source of Vitamin C, providing over 30 mg per 100g, which helps support the immune system and promote skin health. The fruitโs high potassium content (135 mg per 100g) is beneficial for heart health, as it helps maintain proper blood pressure levels. Additionally, the presence of fiber (1.6g per 100g) supports digestion and can contribute to a sense of fullness, which may aid in weight management.
For those looking to increase their daily intake of antioxidants, grapefruit is a perfect choice. It is rich in flavonoids and carotenoids, which can help combat oxidative stress in the body and may reduce the risk of chronic diseases. Furthermore, the fruitโs Vitamin A content (58 mcg) is essential for maintaining healthy vision and skin.
To enjoy grapefruit, try it fresh, juiced, or in salads. Pairing it with a handful of nuts or yogurt can balance the tartness and enhance its nutritional profile. Be mindful of grapefruit’s interaction with certain medications, and consult your healthcare provider if you are unsure whether it’s suitable for your dietary needs.
Conclusion:
Grapefruit is a refreshing and versatile fruit that is not only low in calories but also rich in essential nutrients such as Vitamin C, potassium, and fiber. Its numerous health benefits make it a worthwhile addition to your diet, whether youโre enjoying it as a snack, in a smoothie, or as part of a fruit salad. With its bright, tangy flavor and nutritional power, grapefruit is truly a fruit worth savoring.
