Grapefruit vs orange: which is healthier?

They are about equally nutrient-dense: grapefruit scores 83/100 and orange 84/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Grapefruit

83/100Excellent nutrient density

42 kcal per 100 g. Half a grapefruit: 123 g

Orange

84/100Excellent nutrient density

47 kcal per 100 g. 1 medium orange: 131 g

Which to pick for your goal

Fewer caloriesGrapefruit42 vs 47 kcal per 100 g
More proteinAbout even0.8 vs 0.9 g per 100 g
More fiberOrange1.6 vs 2.4 g per 100 g
Less sugarGrapefruit6.9 vs 9.3 g per 100 g
More potassiumOrange135 vs 181 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Grapefruit, 100 g	Orange, 100 g	Grapefruit, 123 g	Orange, 131 g
Calories	42 kcal	47 kcal	52 kcal	62 kcal
Protein	0.8 g	0.9 g	0.9 g	1.2 g
Carbohydrates	11 g	12 g	13 g	15 g
Sugars	6.9 g	9.3 g	8.5 g	12 g
Fiber	1.6 g	2.4 g	2 g	3.1 g
Fat	0.1 g	0.1 g	0.2 g	0.2 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	31 mg	53 mg	38 mg	70 mg
Vitamin A	58 µg	11 µg	71 µg	14 µg
Potassium	135 mg	181 mg	166 mg	237 mg
Iron	<0.1 mg	0.1 mg	<0.1 mg	0.1 mg
Calcium	22 mg	40 mg	27 mg	52 mg
Magnesium	9 mg	10 mg	11 mg	13 mg
Sodium	0 mg	0 mg	0 mg	0 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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