Grapefruits vs Oranges: Which One Is Better? may earn commission when you buy something through the links or banners on this page.

In a face-off between these grapefruits and oranges, which one is better? Can one help with weight loss? Is the other better for your complexion? Does it boil down to individual taste? Or, should you choose the healthier one – if there is a healthier one?

Today, we’re going to compare grapefruits and oranges side by side and let you decide.

Nutrition for grapefruits and oranges

Let’s start by exploring some basic nutritional content for these two colorful citrus fruits. Even though they’re similar fruits, they have some pretty significant nutritional differences!

Since grapefruits are significantly larger than oranges, we will compare one large orange (about 180 grams) with one half of a grapefruit (about 120 grams).

Orange nutrition facts:

  • Calories: 87
  • Carbohydrates: 22 grams
  • Vitamin C: 98 milligrams (about 163 percent of your daily requirement)
  • Vitamin A: 414 IU’s (about eight percent of your daily requirement)

Grapefruit nutrition facts:

  • Calories: 52 calories
  • Carbohydrates: 13 grams
  • Vitamin C: 38 milligrams (about 64 percent of your daily requirement)
  • Vitamin A: 1,415 IA’s (about 28 percent of your daily requirement)

If you just compare these four nutritional areas (calories, carbohydrates, and Vitamins A and C), you see pretty quickly that both of these fruits are super good for you, but they provide slightly different amounts of key nutrients.

As you can see, grapefruits are a low calorie and low carbohydrate fruit, great for low-calorie diets. And while they don’t offer quite as much Vitamin C as oranges, just one half of grapefruit gives you more than half of your daily requirement for Vitamin C. As far as Vitamin A goes, grapefruits are absolutely packed!

Oranges are a bit higher in calories and carbohydrates, but it’s a whole food source of carbohydrates that are also packed with Vitamin C, so it’s also a healthy option you can feel good about.

Health benefits of oranges

It’s hard to decide where to start – oranges provide so many amazing health benefits. So, here are just three of them.

Beautiful skin

According to Dr. James F Balch, author of “Prescription for Nutritional Healing,” the many vitamins present in oranges provide a wide range of skin benefits.

For one thing, Vitamin A is great for your skin’s outer layer. Then, the many B vitamins support circulation and skin tone.

Finally, Vitamin C, along with other antioxidants, including bioflavonoids, helps to fight free radical damage in the skin, too.

Boost immunity

Vitamin C is known for its ability to boost immunity. And since oranges are packed with this powerful nutrient, eating oranges can help support a strong and resilient immune system, too.

Reduced breast cancer risk

Oranges are cute, but they’re also powerful. Research shows that eating high amounts of citrus fruits can reduce the development of breast cancer by 10 percent.

Health benefits of grapefruits

Because grapefruits share many of the same nutrients with oranges, they also provide similar benefits, including healthy, glowing skin, strong immunity, and even cancer-fighting properties.

So, we’re going to focus on one benefit that is unique to grapefruits: weight loss.

Grapefruits and weight loss

In a study with 91 obese patients, people who were given fresh grapefruit lost significantly more weight than those individuals who were given grapefruit juice in varying amounts, or people who were given a placebo.

And when individuals ate half a grapefruit before meals, researchers observed significant weight loss along with improvements with insulin resistance.

But what makes grapefruits somewhat of a diet fruit? It depends on who you ask.

Some say grapefruits influence a digestive enzyme. Others say it’s the low-calorie, high-fiber profile of the fruit. What’s more, Vitamin C is thought to help your body burn fat.

Either way, if you’re trying to lose weight, a grapefruit may help.

Orange and grapefruit essential oils

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Woolzies 100% Pure Natural Citrus Blast Essential Oil Gift Set | Therapeutic Grade Aromatherapy Undiluted | Refreshing, Cleansing, & Uplifting Scent Best Lemon Grapefruit & Orange Oils
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Of course, the most obvious way to enjoy either oranges or grapefruits is to eat them just as they are. But you can also tap into the therapeutic benefits of these citrus fruits via essential oils.

Here are some reasons why you might want to consider using orange or grapefruit essential oils at home.

If you’re new to essential oils, it’s a good idea to use them carefully and with caution. They may look like cute little aromatic goodies, but they are very powerful. When you use them correctly, you can reap many amazing benefits.

Orange oil benefits

MAJESTIC PURE Brazilian Orange Essential Oil, Therapeutic Grade, Pure and Natural Premium Quality Oil, 4 fl oz
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MAJESTIC PURE Brazilian Orange Essential Oil, Therapeutic Grade, Pure and Natural Premium Quality Oil, 4 fl oz
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You can use orange essential oil for your own health, beauty routine, or even make housecleaning a bit more enjoyable. Here are some of the great benefits of this sweet essential oil:

  • Boost your immunity
  • Boost circulation
  • Boost digestion
  • Pain relief
  • Anti-inflammatory relief
  • Brighten and lift the mood
  • Boost collagen production (say hello to beautiful skin and goodbye to acne!)
  • Protect gums

Grapefruit oil benefits

Sun Essential Oils 4oz - Grapefruit Essential Oil - 4 Fluid Ounces
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Sun Essential Oils 4oz - Grapefruit Essential Oil - 4 Fluid Ounces

Grapefruit essential oil is a wonderful natural approach to women-specific health concerns, such as candida and UTI’s, along with being a wonderful essential oil for your family, too.

  • Boost weight loss
  • Boost circulation
  • Boost digestion
  • Fight candida and UTI’s
  • Natural hangover support
  • A natural pick-me-up
  • Improve skin

How to eat grapefruits and oranges

This probably seems a bit obvious. After all, all you do is peel an orange and voila! You’re good to go. With grapefruits, you slice it in half and enjoy the juicy fruit with a spoon.

But that gets boring after a while. So, to avoid food boredom, you can enjoy these healthy and delicious fruits all year long thanks to these fresh ideas.

5 grapefruit recipe to try:

  1. Grapefruit Avocado Salad
  2. Red Grapefruit & Pineapple Slim Down Smoothie
  3. Homemade Pink Grapefruit Sorbet in Grapefruit Cups
  4. Grapefruit Salsa
  5. Kale and Pink Grapefruit Salad

5 orange recipe ideas:

  1. Avocado & Orange Salad Recipe with Fennel
  2. Healthy Dark Chocolate Orange Truffles
  3. Orange Sauce Recipe (Gluten-, Preservative- and Refined Sugar-Free)
  4. Grilled Cajun & Orange Tofu Kebabs
  5. Carrot, Strawberry & Orange Smoothie

Shopping tips for the best oranges and grapefruits

When it comes to finding the perfect orange, look for fruits that are firm, even-colored and have thin skin. As always, try to buy oranges when they’re in season for the freshest, most nutrient dense fruit available.

For grapefruits, look for ones that are round and smooth. Try to avoid ones that have pointy ends, or grapefruits that are soft and puffy.

As you can see, both oranges and grapefruits are wonderful fruits to include in your daily diet. Which one do you like best?

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