Are Grapefruits Keto-Friendly?

Are Grapefruits Keto-Friendly?

Sharp and tangy with a little hint of sweetness, grapefruit is exceptionally good for the body. Despite the tart taste that can be off-putting, this citrus fruit is packed with nutrients and can actually help you lose weight. 

But it's worth noting that diet programs differ from one another. Keto diet, for example, requires a person to consume high-fat, adequate-protein, and low-carb foods.

So, if you're into the Keto diet (or thinking about starting it), it's crucial to know that the foods you eat are in line with your diet's requirements. 

The question right now is: Are grapefruits keto-friendly? Read on!

Nutritional Content of Grapefruit

Learning about the nutritional content of the foods you consume is essential to ensure you don't mess up your Keto diet. 

A 100 g of grapefruit (pink and red variant) contains 42 calories, 0.1 g fat, 11 g of carbs, and 0.8 g of protein. 

While a cup of grapefruit with its juice carries 97 calories, 0.3 g fat, 25 g of carbs, and 1.8 g of protein. 

Grapefruit is known to be a good source of vitamins and minerals. 

A cup of grapefruit will provide 119% of a person's vitamin C needs, 35% of vitamin A, 5% of the recommended calcium daily intake, and 5% of the recommended magnesium daily requirements. 

Aside from these, grapefruit is also loaded with:

  • Vitamin E

  • Folate

  • Niacin

  • Riboflavin

  • Thiamine

  • Pantothenic acid

  • Phosphorus

  • Potassium

  • Zinc

  • Copper

  • Manganese

And because grapefruit contains lycopene, beta-carotene, and other active plant compounds, it is also a powerful antioxidant. 

What Are Some Benefits of Grapefruit?


Given the nutritional data of a grapefruit, it sure does provide a lot of health benefits. 

Strengthen your immune system

Grapefruit is super rich with vitamin C. Ascorbic acid has always been so good at preventing a person from the scurvy disease.

Studies have also shown that vitamin C has excellent antioxidant properties. 

What's more, vitamin C can also help a person recover more quickly from the common cold. 

The B vitamins and minerals (such as copper, iron, and zinc) in grapefruit all work together to fortify and improve immune system function. 

Promotes healthy gut and can curb your appetite

Grapefruit has a healthy dose of fiber. For example, a cup of grapefruit (about 230 g) is loaded with 3.7 g of dietary fiber. 

Fiber is essential for keeping the colon cells healthy. By consuming fiber, we can keep our bowel movements regular and soft. Hence, eating fiber-rich fruits like grapefruit can lead to a healthy gut. 

Fiber can also make a person feel satiated. It's because fiber has been proven to increase digestion time by slowing the rate at which our stomach empties. 

Are Grapefruits Keto-Friendly?

We've just learned that grapefruit is a very healthy citrus fruit. It's jam-packed with vitamins and minerals our body needs.

There's no question about that. 

But does grapefruit have a place in the keto world? 

Going back to the nutritional data of grapefruit, a cup of it contains 25 g of carbs, but only 0.3 g of fat. 

In the keto diet, the suggested daily carb intake should be at least 20 g only. 

You could go as high as 50 g of carbs, but you can achieve ketosis more quickly if you consume 20 g only. 

That being said, eating a serving of grapefruit can actually mess up your keto diet. Your body might find it a bit challenging to enter the process of ketosis because it is sustained with sugar to burn as energy.

Ideal Portion for Eating Grapefruit

Just because grapefruit has high carb content doesn't mean you can enjoy this tangy citrus fruit at all.

You can still indulge in this juicy fruit, but only in moderation.

It's also important to be mindful of your portions.

A half a slice of grapefruit (about 100 g) should be enough to satisfy your taste buds. A 100 g of grapefruit contains 11 g of carbs. 

Grapefruit Alternatives

If your tongue yearns for a splash of citrus flavor, you can opt for lemons and limes instead of grapefruit.

An ounce of lemon juice has only 2 g of carbs and no more than 1 g of sugar.

Lime, on the other hand, contains 3 g of carbs and 1 g of sugar per ounce. 

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.