Pomelo
The largest citrus fruit, milder than grapefruit, with a thick pith and juicy segments.
Nutrition per 100 g
Standardised to 100 g of pomelo, raw for fair comparison. Typical serving: 100 g raw — 38 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 38 kcal | 38 kcal | 100 kcal |
| Protein | 0.8 g | 0.8 g | 2.1 g |
| Carbohydrate | 9.6 g | 9.6 g | 25.3 g |
| Fat | 0 g | 0 g | 0 g |
| Fibre | 1 g | 1 g | 2.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of pomelo, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 61 mg | 61 mg | 68% |
| Thiamin | 0.034 mg | 0.034 mg | 3% |
| Riboflavin | 0.027 mg | 0.027 mg | 2% |
| Niacin | 0.22 mg | 0.22 mg | 1% |
| Vitamin B6 | 0.036 mg | 0.036 mg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Minerals | |||
| Calcium | 4 mg | 4 mg | <1% |
| Iron | 0.11 mg | 0.11 mg | <1% |
| Magnesium | 6 mg | 6 mg | 1% |
| Phosphorus | 17 mg | 17 mg | 1% |
| Potassium | 216 mg | 216 mg | 5% |
| Sodium | 1 mg | 1 mg | <1% |
| Zinc | 0.08 mg | 0.08 mg | <1% |
| Copper | 0.048 mg | 0.048 mg | 5% |
| Manganese | 0.017 mg | 0.017 mg | <1% |
Source: USDA FoodData Central — Pummelo, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat pomelo?
- Micronutrients for relatively few calories when portions stay reasonable.
- The largest citrus fruit, milder than grapefruit, with a thick pith and juicy segments.
How to include it
- Eat as it is, or pair with yogurt or oats for protein.
- Typical pairing ideas: Chili, Salt, Mint.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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A tart citrus with high water content, vitamin C and, in pink varieties, lycopene.
- kcal
- 42
- protein
- 0.8 g
- fibre
- 1.6 g
per 100 g · Typical serving: 1/2 fruit (123 g)
Orange
A whole-fruit vitamin C source that also carries folate and useful fibre in the segment walls.
- kcal
- 47
- protein
- 0.9 g
- fibre
- 2.4 g
per 100 g · Typical serving: 1 medium orange (131 g)
Mandarin
Easy-peel small citrus, one of the most convenient fruit snacks available.
- kcal
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- protein
- 0.8 g
- fibre
- 1.8 g
per 100 g · Typical serving: 2 mandarins (176 g)
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