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Pomelo

Citrus Fruit

Pomelo

A large, low-calorie citrus fruit with a sweet-tart flavor and thick rind, rich in vitamin C and potassium.

The largest citrus fruit, featuring a thick green or yellow rind and sweet-tart flesh that ranges from pale yellow to deep pink. It has a milder and sweeter flavor compared to a grapefruit.

high-volume low-calorie fruit

Typical serving · 150g

Common varieties · Chandler, Honey, Thong Dee, Ruby, Pink +1 more

85health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Pomelo is a raw, minimally processed fruit with high water content and low energy density. It digests at a moderate pace due to its fiber content, which contributes to mild satiety. Its macronutrient profile is dominated by simple carbohydrates (sugars) with trace amounts of protein and virtually no fat.

Varieties: Chandler · Honey · Thong Dee · Ruby · Pink · White

#pomelo#citrusfruit#lowcalorie#vitaminc#weightloss#bloodsugarcontrol#lowglycemic#fruitnutrition#potassium#hydration

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

38kcal

Density 0.38 kcal/g

Protein

0.8g

Carbs

9.6g

Fat

0.04g

Fiber

1g

Sugar

8 g

Sodium

1 mg

Potassium

216 mg

Glycemic index

25

Glycemic load

2

Water content

89%

Standout compounds

Nutrient highlights

  • Vitamin C

    high

    Supports immune system function and acts as a potent antioxidant.

  • Potassium

    moderate

    Regulates fluid balance and supports healthy blood pressure.

  • Fiber

    moderate

    Promotes digestive regularity and slows sugar absorption.

Wellness map

Health scores & processing

Weight loss
90
Satiety
75
Blood sugar
90
Gut health
70
Heart health
85
Fitness
65
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Raw, whole fruit that is unmodified from its natural state, requiring only peeling and segmenting before consumption.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

The thick rind protects the edible flesh from most agricultural chemicals and microbial contamination. Primary concern is pesticide residue on the rind, which can transfer to hands or knife during cutting.

90safety

Evidence confidence 85%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues on rind
  • post-harvest fungicides

Safer choices

Organic pomelo reduces rind pesticide exposure.

Prep tips

Wash the rind thoroughly under running water before cutting to prevent transferring contaminants from the knife to the flesh.

Standard agricultural pesticide limits apply; rind is treated but flesh is generally protected.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High water volume and low calorie density allow for large portions that physically fill the stomach without excess calories.

  2. Blood sugar

    Low glycemic index and glycemic load result in a slow, manageable rise in blood glucose, making it safe for glucose management.

  3. Fitness & energy

    Provides easily digestible simple sugars and high potassium for hydration, useful for a light pre-workout energy boost.

  4. Gut health

    Contains modest amounts of soluble fiber to support bowel regularity and feed beneficial gut bacteria.

  5. Processing quality

    A whole, unprocessed food with no added sugars, artificial preservatives, or refined ingredients.

  6. Food safety

    Flesh is well-protected by a thick rind. Washing the exterior before slicing mitigates the primary risk of rind-to-flesh contamination.

  7. Common mistakes

    Assuming pomelo is completely free of grapefruit-like drug interactions; it still contains furanocoumarins that affect certain medication metabolism.

  8. Best preparation

    Peel away the thick rind and bitter white pith, then separate into segments, removing the tough membrane around the flesh for the sweetest flavor.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • High-volume low-calorie snacking

    Provides a large physical portion size for minimal calories, satisfying the urge to eat a large snack.

  • Vitamin C immune boost

    Delivers a high dose of ascorbic acid to support immune function and collagen synthesis.

  • Post-workout hydration

    High water and potassium content help rehydrate and replenish electrolytes lost through sweat.

Balance sheet

Pros & cons

Upsides

  • Very low in calories with high water content
  • Rich in vitamin C and antioxidants
  • Low glycemic load supports stable blood sugar
  • Thick rind protects flesh from pesticide exposure
  • Contains potassium which supports heart health

Trade-offs

  • Contains furanocoumarins that interact with certain medications
  • Tedious to peel and segment due to thick pith
  • Shorter shelf life once peeled
  • Not suitable for strict low-carb or keto diets
  • Lower fiber content compared to many other whole fruits

Fit check

Who is it for?

Great match

  • weight management
  • blood sugar control
  • immune support
  • hydration
  • low-sodium diets

Consider alternatives

  • strict ketogenic diets
  • those on statins or interacting medications
  • high-protein diets
  • people seeking high-fiber foods

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Pomelo

    This food

    Pomelo

    VS95% alike
    Grapefruit

    Compare with

    Grapefruit

    Pomelo is sweeter and less bitter than grapefruit, with slightly fewer calories per gram, while grapefruit offers a bit more fiber and vitamin C.

    Pomelo is sweeter and slightly lower in calories, while grapefruit is more tart and higher in fiber and vitamin C.

    Pomelo vs Grapefruit
  • Pomelo

    This food

    Pomelo

    VS85% alike
    Orange

    Compare with

    Orange

    Oranges are sweeter and higher in sugar and calories, while pomelo offers a lower glycemic impact and higher water volume per calorie.

    Pomelo provides fewer calories and a lower sugar load than oranges, making it better for blood sugar control, while oranges offer more quick energy.

    Pomelo vs Orange
  • Pomelo

    This food

    Pomelo

    VS80% alike
    Tangerine

    Compare with

    Tangerine

    Tangerines are much sweeter with higher sugar content, whereas pomelo is larger, less sweet, and significantly lower in calories per serving.

    Pomelo is lower in sugar and calories than tangerines, offering better portion control for weight loss.

    Pomelo vs Tangerine
  • Pomelo

    This food

    Pomelo

    VS75% alike
    Watermelon

    Compare with

    Watermelon

    Watermelon is slightly higher in sugar and glycemic load, while pomelo offers more vitamin C and a lower glycemic impact.

    Pomelo has a lower glycemic load and more vitamin C than watermelon, making it slightly better for blood sugar management.

    Pomelo vs Watermelon
  • Pomelo

    This food

    Pomelo

    VS70% alike
    Lemon

    Compare with

    Lemon

    Lemons are extremely low in sugar and calories but rarely eaten in large quantities, whereas pomelo is a satisfying whole-fruit snack.

    Lemons are lower in sugar and calories but are not eaten as a snack food; pomelo provides a filling, low-calorie eating experience.

    Pomelo vs Lemon
  • Pomelo

    This food

    Pomelo

    VS65% alike
    Apple

    Compare with

    Apple

    Apples are significantly higher in fiber and satiety, but pomelo is much lower in calories and sugar.

    Apples provide more fiber and satiety, while pomelo offers fewer calories and a lower glycemic load for blood sugar control.

    Pomelo vs Apple
  • Pomelo

    This food

    Pomelo

    VS60% alike
    Banana

    Compare with

    Banana

    Bananas are dense in carbs and potassium for energy, while pomelo is low-calorie and hydrating with far less sugar.

    Bananas provide dense workout energy and more potassium, while pomelo is a low-calorie, low-sugar alternative for weight loss.

    Pomelo vs Banana
  • Pomelo

    This food

    Pomelo

    VS55% alike
    Mango

    Compare with

    Mango

    Mangoes are much sweeter and higher in calories and sugar, while pomelo provides a more blood-sugar-friendly option.

    Pomelo is significantly lower in sugar and calories than mango, making it a better choice for weight loss and diabetes management.

    Pomelo vs Mango
  • Pomelo

    This food

    Pomelo

    VS55% alike
    Pear

    Compare with

    Pear

    Pears are much higher in fiber and sweetness, whereas pomelo is lower in calories and carbohydrates.

    Pears offer more fiber for gut health, but pomelo is lower in calories and sugar for stricter weight loss goals.

    Pomelo vs Pear
  • Pomelo

    This food

    Pomelo

    VS50% alike
    Pineapple

    Compare with

    Pineapple

    Pineapple is sweeter and higher in sugar and calories, while pomelo is milder and more suitable for low-calorie diets.

    Pomelo contains far fewer calories and less sugar than pineapple, making it a lighter choice for weight management.

    Pomelo vs Pineapple

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is pomelo good for weight loss?

    Yes, pomelo is excellent for weight loss. It has high water content and very few calories per gram, allowing you to eat a large volume of food without consuming excess calories.

  • Can diabetics eat pomelo?

    Yes, pomelo has a low glycemic index and glycemic load, meaning it causes a slow and steady rise in blood sugar rather than a sharp spike.

  • Does pomelo interact with medications like grapefruit?

    Yes, pomelo contains furanocoumarins similar to grapefruit, which can interfere with enzymes that metabolize certain medications like statins. Consult your doctor if you take interacting drugs.

  • How do you eat a pomelo?

    Score and peel away the thick green or yellow rind and the bitter white pith. Separate the fruit into segments and remove the tough membrane surrounding the flesh before eating.

  • Is pomelo healthier than grapefruit?

    Both are highly nutritious. Pomelo is sweeter and slightly lower in calories per gram, while grapefruit is slightly higher in vitamin C and fiber. They offer similar health benefits.

  • How many calories are in a whole pomelo?

    A medium pomelo contains roughly 230 calories, but much of the weight is in the thick rind and pith. The edible portion of a whole fruit is usually around 100-150 calories.

  • Is pomelo high in sugar?

    Pomelo contains natural sugars (about 8g per 100g of flesh), but its low glycemic load means it does not spike blood sugar significantly when eaten in normal portions.

  • What does pomelo taste like?

    Pomelo tastes like a mild, sweet grapefruit without the intense tartness or bitterness. The flavor is delicate, floral, and slightly tangy.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

90

Food safety

85

Comparisons