Recent seasons have seen record levels of viral infections. The combination of flu, COVID-19 and norovirus has many people looking for ways to support their immune system. One simple option is to add immune-supportive foods to the menu. When it comes to oranges versus grapefruits though, does one deliver more vitamin C and overall health benefits than the other?
Here, nutrition experts explain the pros and cons of each of these citrus fruits, plus what to consider before adding them to regular rotation.
Orange vs grapefruit nutrition
Both types of citrus fruit are packed with valuable nutrients, says registered dietitian Lauren Manaker. They do have slight differences in their nutritional profiles. “Oranges are typically higher in vitamin C, with one medium orange providing about 70% of your recommended daily intake, while grapefruits offer slightly less—but they are still an excellent source,” she says.
Keep in mind the size difference between the fruits: One serving of orange is one medium orange, while a serving of grapefruit is considered half the fruit. If the whole grapefruit is eaten, the vitamin C content is roughly comparable to an orange.
Both fruits provide fibre, potassium and important antioxidants, but only grapefruit contains vitamin A. Here are the stats:
Navel orange, one serving (140 g):
- 72 kilojoules
- 15 g carbohydrates
- 12 g sugar
- 2.8 g fibre
- 83 mg vitamin C
- 60 mg calcium
- 15 mg magnesium
- 35 mcg folate
Grapefruit, one serving (one-half of the grapefruit, or around 120 g):
- 37 kilojoules
- 9 g carbohydrates
- 8 g sugar
- 1.35 g fibre
- 45.5 mg vitamin C
- 18.4 mg calcium
- 9.84 mg magnesium
- 89 mcg vitamin A
- 11.1 mcg folate
Orange vs. grapefruit: Which is best for immunity?
When it comes to immune support, the hero nutrient in citrus fruits is vitamin C. One recent study in BMC Public Health found that vitamin C may reduce the severity of the common cold by around 15%. Many other vitamins and minerals also play a role in protecting health. “During the winter months, it is important to support your immunity by eating foods rich in vitamins A, B, C, D and E, along with the minerals zinc, selenium and iron,” says functional medicine nutritionist Elana Bodner. She adds that both oranges and grapefruit provide meaningful amounts of vitamins C and B, which help the body fight off infections.
Both citrus fruits are also good sources of folate, which supports immunity by helping cell repair and overall immune function. If folate intake is low, immune cells are less able to respond effectively to invading bugs.
“While oranges may have a slight edge in vitamin C content, both fruits are excellent choices for supporting your immune system,” says Manaker.
Orange vs. grapefruit: Downsides
As delicious and nutrient-dense as grapefruit is, some people need to avoid it. Regulators note that grapefruit juice can block an enzyme that helps certain medicines to be metabolised. When that happens, more of the drug may enter the bloodstream, which can increase the risk of side effects. Medicines that may be affected include:
- Statins
- Medicines used to treat high blood pressure
- Some anti-anxiety medicines
- Corticosteroids used for conditions such as Crohn’s disease or ulcerative colitis
- Medicines used to treat abnormal heart rhythms
In a few cases, including with some antihistamines, grapefruit and other juices may have the opposite effect, reducing how much medicine enters the blood and making it less effective. Anyone taking regular medication should check with a healthcare provider or pharmacist about whether grapefruit is safe.
What about orange juice vs. grapefruit juice?
A glass of juice at breakfast is an easy way to top up vitamin C. One 250 ml glass of 100% orange juice provides around 75 mg of vitamin C, and a similar serve of 100% grapefruit juice provides around 94 mg—enough to meet the daily requirement.
However, there is a trade-off. Juice contains little or no fibre, so it misses out on some of the benefits whole fruit offers. “It’s always beneficial to get your vitamin C through eating a whole piece of fruit,” Bodner says. “The fruit combined with the fibre provides a synergy that slows down the release of blood sugar and supports digestion.”
The bottom line
Both fruits are smart choices for a daily immunity boost, with similar amounts of vitamin C and folate to support your body through cold and flu season. If you take medicines that may interact with grapefruit, it is safer to stick with oranges. Otherwise, go with the one you enjoy most or better yet, alternate between the two. As Manaker notes, “As citrus fruits, they complement each other well in cooking, adding a delicious, balanced depth of sweet and tart flavour.” Try adding slices of each to a salad, yoghurt bowl or smoothie.
If plain orange wedges or a simple grapefruit half feel a bit repetitive, Bodner suggests working citrus into more of your meals. Add orange or grapefruit segments to breakfast dishes like oats, yoghurt or chia seed pudding, toss them through leafy salads, or sprinkle them with herbs and bake alongside your preferred protein for dinner.
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