Grapefruit Smoothie Recipes and Nutrition

The grapefruit is a bitter and tart fruit that is a hybrid between the pummelo and the orange. The first documentation of the grapefruit dates back to 1750 AD. Grapefruits originally arrived in the US in 1823, but it wasn’t until 1885 that the grapefruit started to become commercially successful.

The most popular varieties are the pink, white and red grapefruit. In North America, the majority of the crops are grown in California, Florida and Texas.

Grapefruits blend well with other citrus fruits and complement other flavor fruits such as pineapple and kiwi. Banana makes the best base fruit as it thickens the smoothie while sweetening the grapefruit.

Grapefruit Nutrition and Health Benefits

Grapefruits are an excellent source of vitamin C with the average grapefruit providing up to 83% RDA. Pink grapefruits are a good source of vitamin A (as beta-carotene) with the average fruit providing 29% RDA. They are not as high in calcium as oranges. Grapefruits are water-rich which helps facilitate cleansing and detox. Diets high in citrus fruits, such as grapefruits, have been shown to lower the risk of esophageal, oral and stomach cancers.

Powerful antioxidants in grapefruits may lower risk for heart disease. A 12-week study at the Scripps Clinic in San Diego lead by Dr. Ken Fujioka showed that eating one half grapefruit before meals helped facilitate weight loss due to a compound in the fruit itself. Findings published in the February 2006 issue of the Journal of Agricultural and Food Chemistry suggested that eating one grapefruit per day may significantly lower cholesterol levels for patients who were not responding to cholesterol-lowering medications.

Grapefruit Drug Interactions

Grapefruits contain compounds that interfere with certain medications including statin drugs such as Lipitor and Zocor. If you are on any medications, please consult with your doctor or pharmacist before consuming grapefruit.

How To Use Grapefruits In A Green Smoothie

As with all citrus fruit, I routinely remove the seeds and peel them. With grapefruit, you can leave as much of the pith on to get extra fiber and nutrients. Always discard the outer peel.

You can also juice grapefruits in a citrus juicer and use the liquid to help blend (and flavor) a smoothie.

Smoothie Recipes

Basic Sweet Grapefruit
1 grapefruit, peeled and deseeded
1 banana, peeled
2 cups fresh baby spinach (or other leafy green)
4 ounces of water

Calories: 195 | Fat: 0.8g (gram) | Protein: 4g | Carbs: 47.2g | Calcium: 8% | Iron: 2.3 mg | Vitamin A: 219% | Vitamin C: 113%

Tropical Grapefruit with Kiwi Smoothie
1 grapefruit, peeled and deseeded
1 cup fresh pineapple, cubed
2 kiwifruit, peeled
2 cups fresh baby spinach (or other leafy green)
4 ounces of water or coconut water

Calories: 256 | Fat: 1.3g (grams) | Protein: 5.2g | Carbs: 62.1g | Calcium: 15% | Iron: 2.9 mg | Vitamin A: 223% | Vitamin C: 331%

Orange “Grango” Smoothie
1 grapefruit, peeled and deseeded
1 orange, peeled and deseeded
1 large mango, peeled and pitted
2 cups fresh baby spinach (or other leafy green)
2 celery stalks (optional)
4-6 ounces of coconut water

Calories: 306 | Fat: 1.3g (grams) | Protein: 5.6g | Carbs: 75.3g | Calcium: 19% | Iron: 2.6 mg | Vitamin A: 293% | Vitamin C: 260%

Grapefruit-Carrot-Ginger
1 grapefruit
2 medium carrots
1 teaspoon freshly grated ginger
Splash of water

Calories: 128 | Fat: 0.5g (grams) | Protein: 2.2g | Carbs: 30.1g | Calcium: 6% | Iron: 0.8 mg | Vitamin A: 708% | Vitamin C: 91%

Grapefruit with Apple and Kiwi Smoothie
1 grapefruit, peeled and deseeded
1 apple, cored
2 kiwifruit, peeled
1 banana, peeled
2 teaspoons of freshly ground chia (or flax seeds)
2 cups fresh baby spinach (or other leafy green)
4-6 ounces of water or tangerine juice

Calories: 420 | Fat: 4.8g (grams) | Protein: 7.5g | Carbs: 96.7g | Calcium: 20% | Iron: 3 mg | Vitamin A: 226% | Vitamin C: 264%

Epic Detox Bitter Smoothie
1 grapefruit, peeled and deseeded
1 orange, peeled and deseeded
1 squeeze of fresh lemon juice
2 cups chopped dandelion greens (or kale)
4-6 ounces of water or grapefruit

Calories: 197 | Fat: 1.2g (grams) | Protein: 5.3g | Carbs: 46.7g | Calcium: 28% | Iron: 4 mg | Vitamin A: 413% | Vitamin C: 223%

Browse more grapefruit recipes.

How To Select Grapefruits

Purchase grapefruits that are slightly firm or even a little soft and heavy for their size. Avoid grapefruits that are green or hard. Avoid purchasing fruits that are too soft, have holes or are leaking juice.

As with most fruits, I prefer to buy organic when possible. However, it can be a challenge to find organic grapefruits in some areas. I don’t worry too much about finding organic citrus and routinely buy then non-organic when organic ones are not available. Grapefruits are mostly harvested in the winter and spring, but can be harvested as early as fall.

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About Tracy
Tracy Russell is the creator of the Green Smoothie Weight Loss Program, the 30-Day Whole Foods Challenge and founder of Incredible Smoothies. She is passionate about helping people improve their health with green smoothies and a whole foods lifestyle.


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