Calories in Pomelo: Nutritional facts for Pomelo Types

One hundred grams (3.5 oz) of raw pomelo pulp contains 38 calories.

One kilogram (1,000 g or 35.3 oz) of raw pomelo pulp contains 380 calories.

One standard medium pomelo fruit weighing 600 g (1.3 lbs) contains 228 calories. A large fruit weighing 1,200 g (2.6 lbs) contains 456 calories. A single cleaned segment weighing roughly 190 g (6.7 oz) contains 72 calories.

Pomelo provides some health benefits like boosting immune function and regulating blood pressure due to its high concentration of Vitamin C and potassium. This fruit, frequently called "pummelo," "shaddock," or "Chinese grapefruit," is the largest citrus fruit in the world. A list of the health benefits of pomelo is shown below.

• Boosts Immune System: A 100 g (3.5 oz) serving provides 61 mg of Vitamin C, fulfilling 68% of the Daily Value (DV). A study by Carr and Maggini (2017), "Vitamin C and Immune Function," confirms that high intake of Vitamin C supports various cellular functions of both the innate and adaptive immune systems.
• Regulates Blood Pressure: The potassium content of 216 mg per 100 g (3.5 oz) helps relax blood vessels and maintain healthy circulation. Research by He and MacGregor (2008), "Beneficial effects of potassium on human health," highlights the role of potassium in lowering blood pressure.
• Promotes Digestive Health: The 1 g of dietary fiber per 100 g (3.5 oz) serving supports regular bowel movements and gut health.
• Reduces Oxidative Stress: Pomelo contains naringin and naringenin, flavonoids that neutralize free radicals. A study by Cavia-Saiz et al. (2010), "Antioxidant effect of naringin and naringenin," demonstrated their efficacy in reducing cellular damage.
• Supports Heart Health: The fiber and antioxidants help reduce cholesterol levels and prevent arterial stiffness.
• Enhances Skin Health: Vitamin C is essential for collagen synthesis, which maintains skin elasticity and wound healing.
• Aids in Weight Management: The low calorie density of 38 calories per 100 g (3.5 oz) and high water content promote satiety.
• Prevents Cramping: The electrolyte balance provided by potassium and magnesium helps prevent muscle cramps.

Pomelo has been known to cause some unwanted effects like drug interactions and digestive distress due to its furanocoumarin content and high acidity. A list of the downsides of pomelo is shown below.

• Interferes with Medications: Like grapefruit, pomelo contains furanocoumarins that inhibit the CYP3A4 enzyme, affecting the metabolism of drugs like statins and calcium channel blockers. A study by Bailey et al. (2013), "Grapefruit-medication interactions: Forbidden fruit or avoidable consequences?," details the serious risks of combining citrus with certain medications.
• Triggers Acid Reflux: The high acidity can irritate the esophageal lining, worsening symptoms for individuals with GERD.
• Potential for Allergic Reaction: Individuals with citrus allergies may experience itching or swelling in the mouth.
• High Sugar in Processed Forms: Dried or candied pomelo often contains significant added sugars, reducing its health benefits.
• Digestive Discomfort: Excessive consumption of the fibrous membranes can lead to bloating and gas.

Yes, pomelo is good for you because it delivers 68% of the DV for Vitamin C and essential electrolytes in every 100 g (3.5 oz) serving. Healthy individuals should consume 100 g (3.5 oz) to 200 g (7 oz) of the fresh pulp per day to gain immune and cardiovascular benefits. The major benefits include the reduction of oxidative stress through flavonoids and the support of collagen production. It is an ideal nutrient-dense fruit for those seeking a low-calorie, hydrating snack, provided they are not on medication that interacts with citrus.

The calories in pomelo do not vary significantly between fresh cultivars, as most varieties contain approximately 38 to 41 calories per 100 g (3.5 oz). The primary difference lies in the phytonutrient profile; pink pomelos contain lycopene while white varieties do not. Processed forms show the most significant variation; candied pomelo peel contains approximately 350 calories per 100 g (3.5 oz) due to the high concentration of added sugar and the removal of moisture. Pomelo juice typically contains around 45 calories per 100 g (3.5 oz) as fiber is removed during pressing.

The origin of the pomelo (Citrus maxima) is Southeast Asia, specifically the Malay Archipelago and regions of Thailand and Malaysia. It is the principal ancestor of the grapefruit, which is a hybrid of the pomelo and the sweet orange. The fruit has been cultivated in China for over 2,000 years, with historical texts dating back to the Han Dynasty praising its size and flavor.

The fruit was introduced to the Caribbean in the 17th century by an English sea captain named Shaddock, which became one of its English synonyms. From there, it spread to the Americas, though it remains a specialty crop in the United States compared to its grapefruit descendant. Today, Thailand and China are the world's largest producers, exporting premium varieties like the "Honey Pomelo" globally during the Lunar New Year season.