How to eat grapefruit without gaining weight? Should you eat it in the evening? How much is enough to be both good for health and support sustainable weight loss? This article by My Auris will help you discover the detailed nutritional value of grapefruit, expert advice, and important notes for using this fruit in the most scientific and effective way on your fitness journey.
How many calories are in 1 grapefruit? How many calories are in 1 grapefruit segment? How many calories are in 100g of grapefruit?
According to nutrition experts, 1 grapefruit contains about 104 calories, 100g of grapefruit has about 42 calories, and 1 small grapefruit segment has only about 22 calories. The calorie content in grapefruit is quite low, making it very suitable for a diet. Additionally, grapefruit is rich in vitamin C and fiber, which help support digestion and boost the immune system.
Nutritional Value and Benefits of Grapefruit
Grapefruit is a citrus fruit, often categorized as a natural weight-loss food because it’s low in calories, rich in fiber, and vitamins. Whether you are following a low-calorie, clean eating, or low-carb diet, grapefruit remains a worthy choice.
Nutritional Value of ½ Grapefruit (approx. 120g)
½ a grapefruit weighing approximately 120g provides about 45–50 kcal, suitable for a healthy snack during the day. Below is the average nutritional value table:
- Energy (calories): 50 kcal
- Protein: 0.9g
- Fat: 0.1g
- Carbohydrate: 13g
- Natural Sugar: 8–9g
- Fiber: 1.5–2g
- Vitamin C: approximately 50–60% of the daily recommended intake
- Potassium: ~180mg
- Antioxidants: lycopene (if pink grapefruit), flavonoids
Benefits of Grapefruit
Supports Weight Loss
Grapefruit is a low-calorie fruit, yet rich in water and fiber, helping to reduce cravings and avoid unnecessary snacking. Additionally, grapefruit stimulates natural digestion, thereby supporting the metabolic process.
Boosts Immunity
Just half a grapefruit a day is enough to provide the necessary vitamin C to boost the immune system. This is an important factor in preventing illness, especially during flu season or after a period of sickness.
Supports Digestion and Liver Detoxification
Antioxidants and enzymes in grapefruit help gently detoxify the liver and act as a natural diuretic. This contributes to better nutrient absorption and reduced fat accumulation in the body.
Helps Reduce Cholesterol
Grapefruit, especially pink grapefruit, contains lycopene and flavonoids, substances that can reduce LDL (bad cholesterol) in the blood, thereby helping to protect the cardiovascular system.
Beautifies Skin and Supports Anti-Aging
Vitamin C in grapefruit helps stimulate collagen production, making skin firmer and reducing wrinkles. At the same time, antioxidants in grapefruit help slow down the natural aging process.
Does Eating a Lot of Grapefruit Make You Fat?
Eating a lot of grapefruit does not cause weight gain if the total energy intake does not exceed the body’s needs. With an energy content of only about 38 kcal/100g, grapefruit is considered a low-calorie, fiber-rich fruit that helps you feel full longer and curb cravings. Additionally, grapefruit has a low glycemic index, causes less fat accumulation, and is suitable for replacing sugary snacks or side meals, effectively supporting weight control.
However, if you eat it in addition to main meals, drink sweetened grapefruit juice, or eat it with sugar and salt, you might inadvertently increase your total calorie surplus, leading to fat accumulation and weight gain. To optimize benefits, you should only eat about 1–2 grapefruit segments mid-morning or mid-afternoon, avoiding late-night consumption or eating on an empty stomach to prevent stomach upset.
Calorie Comparison Table of 5 Popular Grapefruit Varieties
| Grapefruit Type | Average Weight/Fruit | Calories/100g edible portion | Calories/fruit |
| Green-skin Grapefruit | 1,200g – 1,500g | ~42 kcal | ~250 – 300 kcal |
| Nam Roi Grapefruit | 900g – 1,200g | ~38 kcal | ~180 – 220 kcal |
| Pink Grapefruit | 800g – 1,000g | ~40 kcal | ~160 – 200 kcal |
| Dien Grapefruit | 700g – 900g | ~41 kcal | ~150 – 180 kcal |
| Seedless Grapefruit | 500g – 700g | ~39 kcal | ~100 – 140 kcal |
Important Notes When Eating Grapefruit on a Diet
Do not eat grapefruit on an empty stomach
When hungry, the amount of acid in the stomach is high. Grapefruit has a sour taste and contains a lot of citric acid, which can easily irritate the stomach lining. This can lead to stomach pain, heartburn, or digestive disorders. Instead of eating grapefruit on an empty stomach, consume it about 30 minutes after a meal to aid better digestion.
Do not combine grapefruit with certain medications
Grapefruit can inhibit the CYP3A4 enzyme in the liver – an enzyme that helps metabolize many types of medications. This increases drug concentrations in the blood, which can cause side effects. If you are taking medications for blood pressure, cholesterol, or sedatives, you should consult your doctor before consuming grapefruit.
Do not over-rely on grapefruit to completely replace main meals
Although grapefruit is low in calories and aids in weight loss, it is not sufficient to provide essential nutrient groups such as protein, healthy fats, or other micronutrients. Eating too much grapefruit in a day can lead to nutritional imbalance, reduced energy, and adverse effects on the body. It is best to use grapefruit as a healthy snack between meals or as a dessert in a weight-loss diet.
Caution for individuals with stomach conditions and low blood pressure
People with stomach ulcers or digestive problems should limit grapefruit consumption due to its high acidity. Additionally, grapefruit can lower blood pressure, so individuals with low blood pressure need to consider their intake. Although grapefruit is a low-calorie, vitamin-rich fruit with diuretic effects, it is not suitable for everyone.
Avoid eating grapefruit before bed if you have a sensitive stomach
Some people consume grapefruit in the evening for grapefruit-based weight loss. However, this is not an ideal time. The stomach needs time to rest at night. The acidity in grapefruit can increase the burden on the digestive system if eaten before bed. Instead, eat grapefruit in the morning or early afternoon for better absorption.
