Nutrition Notes
One medium grapefruit offers 3 g of fibre, 356 mg of blood-pressure-regulating potassium and a full day’s worth of vitamin C (90 mg). Not bad for 82 calories.
Like all citrus fruit, grapefruit contains flavanones, phytochemicals that have been shown to protect brain cells, strengthen blood vessels and dampen inflammation. Pink and red grapefruit also contain lycopene, a phytochemical thought to guard against prostate cancer. Preliminary research shows that lycopene may also play a role in the prevention of heart disease and macular degeneration disease.
Not everyone can enjoy grapefruit though, due to the fact that it doesn't mix with certain medications.
Grapefruit can increase the effects of some medications by interfering with the way the body metabolizes them, potentially causing dangerously high amounts of medications to circulate in the blood. Medications used to treat anxiety, depression, high blood pressure and high cholesterol can all interact with grapefruit juice, among others. For more information on grapefruit and drug interactions, please click here.
Nutrient information per one-half of a grapefruit:
| Calories | 37 kcal |
| Protein | 0.7 g |
| Fat | 0.1 g |
| Carbohydrate | 9 g |
| Fibre | 1.4 g |
| Vitamin C | 46 mg |
| Potassium | 156 mg |
| Beta-carotene | 191 ug |
| Lycopene | 1.75 mg |
Source: Canadian Nutrient File, 2007b
Varieties
Grapefruit are a subtropical fruit grown in warm climes, including the United States, South Africa, Argentina, Mexico and Cuba. In the United States, the harvesting and production of grapefruits occurs mainly in Florida, California, Texas and Arizona. Grapefruit are in season, and at their best, winter through to early spring.
Grapefruit range in size from 10 to 15 centimetres and their flesh may be red, pink or white. Grapefruit are available with seeds or as a seedless fruit.
Buying
When purchasing fresh grapefruit, choose a fruit that is heavy for its size, as this indicates a high degree of freshness and juice. While skin discoloration, or small blemishes on the rind may not look appealing, usually they don’t jeopardize the quality and taste of a grapefruit.
Avoid fruit that are overly soft; grapefruit should be firm, and slightly springy when light pressure is applied. Fresh grapefruit stored at room temperature should have a sweet aroma.
Storing
Grapefruit are juicier when they’re stored at room temperature. If you plan on eating fresh grapefruit within a few days of purchase, store them at room temperature on the counter. In the fridge grapefruit will keep for two to three weeks.
Preparing
Even though the skin of a grapefruit is never consumed, it’s wise to wash the fruit under cool, running water before cutting and eating. This helps prevent dirt or bacteria on the skin’s surface transferring to the edible flesh when the fruit is cut.
Grapefruit Halves: Cut fruit in half crosswise. With a sharp paring knife or serrated grapefruit knife cut the pulp from the membrane in each section. Run the knife around the outside edge of the pulp; do not cut into the bitter white membrane. With scissors, cut around the core and lift it out. Sweeten, if desired, with a little sugar, maple syrup or honey. Chill before serving.
Grapefruit Sections: Place the washed fruit on a board. Using a sharp knife, pare the rind from the fruit removing all white skin. Cut out one section by cutting along the inside of the membranes on each side of the section.
Subsequent sections can be easily removed by cutting down the opposite side of the membrane already expose and, with an upward turn of the knife along the next membrane, flicking out the next section. Sweeten the sections if necessary.
Eating
There are many ways to enjoy grapefruit whether you eat them on their own, add them to salad and smoothies or broil them for a healthy dessert.
Healthy ways to enjoy
Breakfast
• Add grapefruit sections to a morning smoothie.
• Make a tropical fresh fruit salad with grapefruit sections, kiwi, pineapple and mango.
• Make fruit skewers by threading pieces of grapefruit, banana and strawberries onto wooden skewers. Dip fruit into low-fat yogurt drizzle with honey.
Lunch
• Add a handful of grapefruit sections or slices to a leafy green salad.
• Toss grapefruit pieces with grilled shrimp, avocado and cilantro for a refreshing and healthy lunch.
Dinner
• Make a tangy salsa to serve with grilled fish or chicken by tossing together chopped grapefruit sections, cilantro, avocado and red chili peppers.
• Add grapefruit slices to a marinade for chicken and fish.
• Stir-fry pieces of pork-tenderloin or chicken breast with slices of grapefruit and loads of veggies for a refreshing stir-fry.
Dessert
• Serve grilled or broiled grapefruit for dessert with low-fat ice cream or frozen yogurt.
Did you know?
• When first discovered, grapefruit was named the “forbidden fruit”.
• Before the 19th century, grapefruit was used as an ornamental plant.
• In Spanish, the grapefruit is known as “toronja”, or “pomelo”.