Pomelo Nutrition Facts and Health Benefits

The pomelo—also called pummelo, pommelo, shaddock, or Chinese grapefruit—is the largest member of the citrus (Rutaceae) family. Some pomelos can be as big as volleyballs. The pale green or yellow fruit has pink, white, or red flesh that tastes like a slightly sweeter grapefruit.

It is native to Southeast Asia and is less commonly consumed in the United States, but if you can find it, adding pomelo to your diet can boost nutrition and provide certain health benefits.

Pomelo Nutrition Facts

One peeled pomelo (609g) provides 231 calories, 4.6g of protein, 59g of carbohydrates, and 0.2g of fat. Pomelos are an excellent source of vitamin C, fiber, and potassium. The following nutrition information is provided by the USDA.

Carbs

There are two types of carbohydrates in pomelo: naturally occurring sugars and fiber. You'll get just over 6 grams of fiber, or about 24% of your recommended daily intake, in a single pomelo.

The exact glycemic index (GI) of pomelo has not been recorded, although because it is high in sugar and does not provide a lot of fiber, it is likely a high glycemic food. 

One study investigating the glycemic impact of a specific type of pomelo (Majia pomelo) estimated the glycemic index to be between 72 and 78 and the glycemic load to be around 4 to 5. As a reference, foods with a GI of 55 or more are considered high glycemic foods.

Fat

As is typical of most fruits, there is only a very small amount of fat in pomelo.

Protein

An entire peeled pomelo is a decent source of protein, providing 4.6 grams.

Vitamins and Minerals

Pomelo is an excellent source of vitamin C, providing a whopping 619% of your daily recommended needs in one fruit. When you consume this citrus fruit, you'll also benefit from small amounts of thiamin, riboflavin, niacin, and vitamin B6.

Minerals in pomelo include potassium (38% of your daily recommended needs) and smaller amounts of phosphorus, copper, iron, calcium, magnesium, manganese, and zinc.

Calories

Pomelo is a relatively low-calorie food, although it is higher in calories than some other types of fruit. One peeled pomelo (609g) provides 231 calories, 93% of which come from carbs, and 7% from protein.

Health Benefits

Like most citrus fruits, pomelo's health benefits come primarily from the vitamin C it provides. It's important to consume vitamin C in our diets, because our bodies are unable to make it naturally.

May Help Fight Cancer

Vitamin C (L-ascorbic acid) is essential for healthy bones, cartilage, muscles, and blood vessels. It aids in the absorption of iron, promotes wound healing, and may also help to prevent disease.

Studies investigating the role of citrus in cancer prevention show that the juices and extracts of these fruits may provide a positive benefit. However, research is ongoing. 

Supports Digestive Health

Most people don't get enough fiber in their diets. Fiber helps to boost satiety, improves digestive health, and may help to lower blood cholesterol. One whole pomelo provides 6 grams of fiber.

The Academy of Nutrition and Dietetics suggests 25g fiber per day for women and 38 grams per day for men, or 14 grams per 1,000 calories.

Protects Against Chronic Diseases

Like many fruits and vegetables, pomelos are a source of antioxidants. These compounds help to reduce inflammation and repair cell damage caused by free radicals. This, in turn, can help protect against chronic diseases.

One study, for example, identified several antioxidants in pomelos that could help lower cholesterol. Another study, published in 2014, found several pomelo varieties that were a rich source of flavonoids and antioxidant activity.

Helps Regulate Blood Pressure

Pomelos are an excellent source of potassium, which is important for many cellular functions. In particular, it is important for keeping blood pressure at normal levels.

Allergies

Although citrus allergies are rare, they are possible; reactions to various citrus fruits' flesh, juice, and even skin can happen. If you are allergic to one type of citrus fruit, it's more likely that you'll be allergic to another. People with allergies to pollen, including grasses, birch, and mugwort, may also experience cross-reactions with citrus fruits.

If you have allergy symptoms (such as swelling or itching around the mouth) after consuming pomelo or other citrus fruits, talk to your doctor. If you have already been diagnosed with a citrus allergy, you should avoid eating pomelo.

Adverse Effects

Grapefruit interacts with more than 50 different medicines, notably many cholesterol-lowering drugs. Since pomelo and pomelo juice contain the same compounds that cause this interaction, you should avoid this fruit if you take one of those medications. 

Varieties

Pomelos come in varying shapes (round, pear), sizes (although all are quite large, compared to other citrus fruits), and colors. Both the skin and the flesh can appear in different colors. Pomelos have thicker skin than their citrus cousins. Some are juicier than others, but good ones are all sweeter than grapefruit.

The Chandler pomelo, the most readily available variety, has bright green skin and pale pink flesh. The pomelo can also be crossed with other citrus fruits to make hybrids like the tangelo.

When It's Best

Like many citrus fruits, pomelos are a winter crop. Although they originated in Asia, the United States, particularly California, has become the largest producer of pomelos.

The hardest part about buying pomelo may be finding it in your local market. Not all American grocery stores carry the fruit. But many Asian markets and some online grocers do. Keep in mind that they may be labeled as "pummelo" or "shaddock." The flesh of a pomelo should yield slightly when pressed, and it should not feel dry or look shriveled or puckered.

How to Prepare

Remove the thick skin and whitish membrane before consuming pomelo. Many people eat pomelo sliced or cubed. You can throw it into a green or fruit salad or toss it in the blender when you're making a fruit smoothie. Pomelo also pairs well with other tropical fruits like bananas and pineapple.

You can make marmalade with pomelo. It's a nice addition to fish dishes (try it paired with swordfish or shrimp), and you can make a marinade or salad dressing with the juice. If you are using a recipe that calls for grapefruit or even orange, you can use pomelo instead.