KETO VERDICTLIMIT
High in natural sugar for keto: ~9.3g net carbs per 100ml. An 8 oz (240ml) glass is ~22g net—enough to disrupt ketosis. If used at all, keep to splashes or dilute heavily.
Is Grapefruit Juice Keto?
Juices
High in natural sugar for keto: ~9.3g net carbs per 100ml. An 8 oz (240ml) glass is ~22g net—enough to disrupt ketosis. If used at all, keep to splashes or dilute heavily.
- Net carbs (100g)9.3g
- Protein (100g)0.5g
- Fat (100g)0.1g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100g (raw)
Net Carbs
9.3g
Total Carbs
10.7g
Fiber
1.4g
Protein
0.5g
Fat
0.1g
Calories
39
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- High carb density: ~9.3g net per 100ml is steep for keto
- Liquid sugars absorb fast—bigger glycemic/insulin impact than whole fruit
- Typical serving (~240ml) delivers ~22g net carbs
- Fiber largely removed during juicing
- Use only as a flavor accent (teaspoon–tablespoon) or avoid on strict keto
- Whole fruit still high-carb; consider lemon or sparkling-water for citrus vibe
HEALTH BENEFITS
- Good source of vitamin C and hydration
- Contains flavonoids (e.g., naringenin) with antioxidant activity
- May support certain heart-health markers in non-keto contexts
- Potassium contributes to electrolyte balance
- Pink/red varieties contain lycopene antioxidants
- Benefits don’t outweigh carb load for strict ketosis
PREPARATION SUGGESTIONS
MINIMAL PORTION
Limit to 1–2 oz and top with sparkling-water; track carbs carefully.
WHOLE GRAPEFRUIT INSTEAD
If including citrus, a small portion of whole fruit offers more fiber (still high-carb—plan accordingly).
FLAVOR EXTRACT ALTERNATIVE
Use grapefruit flavor or a few drops of peel oil (food-grade) in water for aroma without sugars.
COOKING INGREDIENT
Use 1–2 tbsp in marinades/sauces so carbs are spread across multiple servings.
SPRITZER
Mix 1 oz juice with 7–8 oz club-soda or sparkling-water and a squeeze of lime.
CITRUS WATER
Float grapefruit slices in water for subtle flavor while consuming little juice.