White Grapefruit (Raw) – Nutritional Information
White grapefruit is a refreshing and nutritious fruit that offers a variety of essential vitamins and minerals, making it an excellent addition to any diet. It is especially noted for its high vitamin C content, which supports immune health and promotes skin wellness. This fruit is naturally low in calories and fat, while providing a good amount of dietary fiber and natural sugars, making it both a satisfying and healthy snack option.
Nutritional Breakdown per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 33.0 kcal |
| Protein | 0.69 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.014 g |
| Carbohydrates | 8.41 g |
| Dietary Fiber | 1.1 g |
| Sugars | 7.31 g |
| Calcium | 12.0 mg |
| Iron | 0.06 mg |
| Magnesium | 9.0 mg |
| Phosphorus | 8.0 mg |
| Potassium | 148.0 mg |
| Sodium | 0.0 mg |
| Zinc | 0.07 mg |
| Copper | 0.05 mcg |
| Manganese | 0.013 mg |
| Selenium | 1.4 mcg |
| Vitamin C | 33.3 mg |
| Thiamine (Vitamin B1) | 0.037 mg |
| Riboflavin (Vitamin B2) | 0.02 mg |
| Niacin (Vitamin B3) | 0.269 mg |
| Vitamin B6 | 0.043 mg |
| Folate (Vitamin B9) | 10.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.13 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
White grapefruit is naturally free from common allergens such as gluten, dairy, nuts, and soy, making it suitable for individuals with most food sensitivities. However, it’s always advised to check for any potential cross-contamination, especially when purchasing packaged or pre-sliced fruit.
Dietary Preferences
- Vegan: White grapefruit is 100% plant-based and can be enjoyed by those following a vegan diet.
- Vegetarian: Suitable for both vegetarians and vegans alike.
- Low-Calorie: With only 33 kcal per 100 grams, it is a fantastic option for those following a low-calorie or weight-conscious diet.
- Gluten-Free: It is naturally gluten-free, making it safe for individuals with celiac disease or gluten intolerance.
- Low-Fat: The fruit is very low in fat, making it an excellent choice for those looking to maintain a low-fat diet.
Health Benefits & Usage Tips
White grapefruit is packed with vitamin C, which plays a vital role in boosting the immune system and protecting the body from infections. It is also rich in potassium, which helps regulate blood pressure and supports heart health. Furthermore, the fiber content aids in digestion, promoting gut health and regularity.
This fruit can be enjoyed on its own, added to fruit salads, or used in smoothies for a zesty twist. It pairs wonderfully with other fruits like oranges, berries, and pineapple. For an extra touch of flavor, try sprinkling a small amount of mint or a dash of honey on top. You can also use grapefruit juice in cooking and baking, such as in marinades, salad dressings, or even desserts like sorbets and pies.
Conclusion
White grapefruit is not only a delicious and tangy fruit but also a highly nutritious one. Its low-calorie count, high vitamin C content, and rich mineral profile make it an excellent choice for a healthy snack or a refreshing addition to various dishes. Whether you enjoy it as a standalone fruit or incorporate it into your meals, white grapefruit offers a burst of nutrition in every bite.
