Is Grapefruit Keto? Should You Avoid Citrus on Keto?
Grapefruit is a citrus fruit that is a cross between an orange and a pomelo. There are several color varieties of grapefruit including white, pink, yellow, and red, but they are primarily pink or red on the inside. Grapefruit has a sour taste and is not as traditionally sweet as most fruit. Since they are more sour than sweet, some assume they are lower in sugar. Does that mean they are low carb? Is grapefruit keto?
Grapefruit Nutrition Facts
One small grapefruit weighs approximately 200 grams. A 123g serving size (1/2 a grapefruit) contains 37 calories, 9.22g of carbs, 1.35g of fiber, 0.1g of fat, and 0.676g of protein. [1]
Health Benefits of Grapefruit
Grapefruit is often considered a healthy food because it is low in calories and high in nutrients. Because of this, grapefruit is often seen as a weight-loss food. Since grapefruit is low in calories, contains a lot of water, and has a very sour taste, many find that it is a helpful snack when trying to lose weight.
One study found that consuming grapefruit may benefit insulin resistance. This 12-week study found that individuals consuming one grapefruit a day lost 3.5 lbs, whereas the individuals not consuming grapefruit lost <1 pound. [2]
Grapefruit packs a substantial amount of vitamin C (37mg per 1/2 grapefruit serving). It also provides vitamin A, potassium, and calcium. [1]
Some research also suggests that consuming grapefruit may be beneficial for heart health. One study found that consuming grapefruit may help improve blood pressure and reduce the risk for heart disease. [3]
Is Grapefruit Keto?
One whole small grapefruit contains about 20g of carbohydrates, 3g of dietary fiber, and 17g of net carbs. Since the average ketogenic dieter consumes less than 20 grams of carbs a day, grapefruit are not traditionally considered keto-friendly. Grapefruit is also low in fat and the ketogenic diet is a high-fat diet.
That being said, some individuals are able to eat up to around 50 grams of carbs a day on the ketogenic diet. Grapefruit is not considered a low-carb fruit; however, if portioned, it could be consumed in moderation. For example, 1/4 of a grapefruit has about 4g of net carbs.
When consuming grapefruit on low-carb diets, it’s important to eat only in moderation and to closely monitor the carb count so that you do not exceed your total daily carbs on keto.
It should also be noted that grapefruit juice should be avoided, for the most part. Grapefruit juice tends to have added sugar and less fiber.
Do You Eat Grapefruit on the Keto Diet?
Comment below and share your thoughts with the community! Is grapefruit keto? Or do you avoid it?
References
Basic Report: Grapefruit, raw, pink and red, Florida. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174675/nutrients
Fujioka K, Greenway F, Sheard J, Ying Y. The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome. J Med Food. 2006 Spring;9(1):49-54. doi: 10.1089/jmf.2006.9.49. PMID: 16579728.
Dow CA, Going SB, Chow HH, Patil BS, Thomson CA. The effects of daily consumption of grapefruit on body weight, lipids, and blood pressure in healthy, overweight adults. Metabolism. 2012 Jul;61(7):1026-35. doi: 10.1016/j.metabol.2011.12.004. Epub 2012 Feb 2. PMID: 22304836.
I juice half a grapefruit a day on keto. I’m not thrown out of ketosis but this is the only carbs I give myself other than what’s naturally in other foods. I don’t count net carbs anymore but I stay around 30 or so. Don’t be afraid to add something healthy to your diet every now and then.