Grapefruit
100 g raw
32 kcal
Boiled, 100 g
36 kcal
Roasted, 100 g
40 kcal
Protein, fat and carbs per 100 g
- Protein
- 0.6 g
- Fat
- 0.1 g
- Carbs
- 8.1 g
- Fiber
- 1.1 g
- Sugar
- 7 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 32 kcal | 0.6 g | 0.1 g | 8.1 g |
| Boiled | 90% | 36 kcal | 0.7 g | 0.1 g | 9 g |
| Roasted | 80% | 40 kcal | 0.8 g | 0.1 g | 10.1 g |
What to pair it with
A source of vitamin C
Pair it with buckwheat, legumes or greens — vitamin C boosts plant iron absorption.
Source: PMID 2507689, PMID 20200263
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 46 mcg | 7% |
| Vitamin C | 34.4 mg | 46% |
| Vitamin E | 0.13 mg | 1% |
| Vitamin B1 (thiamine) | 0.04 mg | 4% |
| Vitamin B2 (riboflavin) | 0.02 mg | 2% |
| Vitamin B3 (niacin) | 0.25 mg | 2% |
| Vitamin B6 (pyridoxine) | 0.04 mg | 3% |
| Vitamin B9 (folate) | 10 mcg | 3% |
| Choline | 7.7 mg | 2% |
| Calcium | 12 mg | 1% |
| Iron | 0.09 mg | 1% |
| Magnesium | 8 mg | 3% |
| Phosphorus | 8 mg | 1% |
| Potassium | 139 mg | 5% |
| Zinc | 0.07 mg | 1% |
| Selenium | 0.3 mcg | 1% |
| Copper | 0.05 mg | 6% |
| Manganese | 0.01 mg | 1% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Grapefruit, raw, pink and red and white, all areas”.