Can Grapefruit Be Eaten on Keto Diet?

Sharp and tangy with a hint of sweetness, grapefruit is perfect for the body.

Despite the tart taste that can be off-putting, this citrus fruit is packed with nutrients and can help you lose weight.

But it’s worth noting that diet programs differ from one another.

The 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!

Net Carbs in Grapefruit

Net Carbs in GrapefruitPin

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 grapefruit (pink and red variant) contains 42 calories, 0.1 g fat, 11 g of carbs (9 g net 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 (21 g net carbs), and 1.8 g of protein.

Nutritional Content of Grapefruit

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 many health benefits.

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

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

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

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

It promotes a 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?

is grapefruit keto-friendlyPin

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 contains 21 g of net carbs but only 0.3 g of fat.

The suggested daily net carb intake should be at least 20 g only in the keto diet.

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 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.

So Grapefruit is not keto friendly, as it’s a high-carb fruit. However, you can still eat grapefruit in small portions.

Ideal Portion for Eating Grapefruit

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

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 9 g of net 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.

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

Leave a Comment