Pomelo Nutrition Facts, Calories and Top 13 Health Benefits

Are Pomelos Good for You?

Yes, pomelos are exceptionally good for you. This large citrus fruit is a nutritional powerhouse. It is packed with vitamins, minerals, and powerful plant compounds. Pomelos are particularly low in calories but high in nutrients that support overall health. A single fruit contains several days’ worth of vitamin C, an essential antioxidant for immune function. It is also an excellent source of fiber, potassium, and copper.

This article provides a detailed, data-driven overview of the pomelo. The information is current as of July 2025. We will cover 13 factual health benefits of pomelos, pomelo nutrition facts, and pomelos risks and side effects. The content also explores pomelos substitutes, popular pomelo diets, and pomelo storage tips. Additionally, you will discover 9 inspiring pomelo home remedies, the role of pomelos and weight management, and how pomelos can be beneficial for certain health conditions.

13 Factual Health Benefits of Pomelos

Pomelos are more than just a sweet and tangy fruit. They are a functional food with a wide range of health-promoting properties. Each benefit listed below is supported by scientific research and data. The evidence highlights how adding this citrus giant to your diet can make a measurable impact on your health.

1. Exceptionally Nutritious

Pomelos offer a remarkable amount of nutrients for very few calories. One peeled pomelo, weighing about 610 grams, contains just 231 calories (Frey, 2021). For that amount, you receive a significant nutritional return. This includes 5 grams of protein and 6 grams of dietary fiber, which contribute to feelings of fullness.

The micronutrient profile is even more impressive. A single fruit provides 412% of the Daily Value (DV) for vitamin C, a potent antioxidant. It also delivers 28% of the DV for potassium and 32% of the DV for copper (Shoemaker, 2019). It’s a comprehensive source of essential nutrients.

2. Aids Digestion and Gut Health

The fiber content in pomelo is a major benefit for digestive health. One fruit offers 6 grams of fiber, which is about 24% of the recommended daily intake (Mikstas, 2024). The majority of this is insoluble fiber. This type of fiber adds bulk to your stool, which helps prevent constipation and promotes regularity.

Dietary fiber also acts as a prebiotic. It serves as a food source for beneficial bacteria in your gut (Sharma, 2024). A healthy gut microbiome is linked to improved immunity, better mental health, and a lower risk of chronic diseases.

3. Promotes Sustainable Weight Loss

Pomelos can be a valuable tool for weight management. They are low in calories relative to their large size. Eating low-calorie, high-volume foods helps you feel full while consuming fewer calories overall.

The combination of protein and fiber in pomelos is key. These nutrients are known to increase satiety, helping you feel full for longer periods. This can reduce overall calorie intake and support weight loss goals without causing feelings of deprivation (Sharma, 2024).

4. Rich in Powerful Antioxidants

Pomelos are loaded with antioxidants that protect your body from damage caused by free radicals. The most abundant antioxidant is vitamin C. The fruit also contains other powerful compounds like naringenin, naringin, and lycopene (Mikstas, 2024).

These antioxidants have anti-inflammatory properties. They help reduce cellular damage and oxidative stress. Diets rich in antioxidants from fruits like pomelo are associated with a reduced risk of many chronic health conditions (Kubala, 2024).

5. Boosts Heart Health

Regularly eating pomelo may significantly benefit your heart. It can help reduce levels of cholesterol and triglycerides in the blood. A 21-day study on rats using a concentrated pomelo extract showed remarkable results. It reduced triglyceride levels by up to 21%, total cholesterol by 6%, and LDL (bad) cholesterol by 41% (Poulson, 2024). The flavonoids in pomelo also help by reducing inflammation and improving blood flow.

Another study suggested that pomelo may work by preventing the cholesterol in food from being fully absorbed by the body (Todd, 2021). This dual action makes it a heart-friendly fruit.

6. Supports a Strong Immune System

The high vitamin C content in pomelo makes it a powerful immune booster. Just one cup of pomelo sections provides 116 mg of vitamin C, which is 129% of the DV (Kubala, 2024). Vitamin C is crucial for the function of various immune cells.

It also acts as an antioxidant, protecting immune cells from damage. Studies show that adequate vitamin C intake can reduce the duration and severity of respiratory infections like the common cold (Poulson, 2024).

7. May Help Fight Cancer Cells

Emerging research suggests that pomelo contains compounds with anticancer properties. A study in mice found that pomelo peel extract suppressed tumor growth and boosted immune function (Sharma, 2024). Another study showed that an extract from pomelo leaves was effective at killing skin cancer cells in mice.

Additionally, naringenin, a key antioxidant in pomelo, has been shown in test-tube studies to kill prostate and pancreatic cancer cells and slow the spread of lung cancer (Todd, 2021). More human research is needed, but these initial findings are promising.

8. Possesses Anti-Aging Properties

The antioxidants in pomelo can help you maintain a more youthful appearance. Vitamin C and other compounds protect the skin from damage caused by free radicals. This can help slow down the visible signs of aging.

Pomelo may also reduce the formation of advanced glycation end products (AGEs). AGEs contribute to aging by causing skin discoloration and poor circulation (Shoemaker, 2019). Essential oil from pomelo peel has also been shown to decrease melanin production, which can help prevent age spots.

9. May Reduce Diabetes Risk

Pomelos may help protect against the development of type 2 diabetes. The fruit is rich in compounds like naringenin, which has powerful anti-diabetic effects. Studies show naringenin can improve insulin sensitivity and help cells take up glucose from the blood (Kubala, 2024).

Furthermore, a study involving hospitalized patients with type 2 diabetes found that consuming 100-gram servings of pomelo did not significantly impact their blood sugar levels (Sharma, 2024). This suggests pomelo is a safe and healthy fruit choice for those managing their blood sugar.

10. Helps Regulate Blood Pressure

Pomelo is an excellent source of potassium, a mineral vital for blood pressure regulation. One whole pomelo contains about 1320 mg of potassium, which is 38% of your daily needs (Frey, 2021). Potassium works by relaxing the walls of blood vessels.

It also helps the body excrete excess sodium. Both actions contribute to lowering blood pressure and reducing the risk of cardiovascular events like stroke and heart attack (Shoemaker, 2019).

11. Has Antibacterial and Antifungal Properties

Research has explored the antimicrobial properties of pomelo, primarily using essential oils extracted from the peel. In one test-tube study, pomelo essential oil effectively slowed the growth of bacteria on soft contact lenses (Shoemaker, 2019).

Another study found that pomelo essential oil was more effective at killing the fungus Penicillium expansum, which produces a harmful neurotoxin, than oils from oranges, limes, or lemons. While more research on the fruit itself is needed, these properties add to its health profile.

12. Promotes Healthy Bones

The nutrients in pomelo can contribute to better bone health. Some studies have linked high fruit fiber intake with improved bone density (Sharma, 2024). The mechanism is thought to be related to the positive effect of fiber on the gut microbiome, which influences nutrient absorption.

Additionally, the high vitamin C content is essential for producing collagen. Collagen is a key protein that provides structure to your bones (Frey, 2021).

13. Enhances Skin Health and Collagen Production

Pomelo is excellent for your skin. Its high concentration of vitamin C is critical for the synthesis of collagen, the protein that gives skin its elasticity and firmness (Kubala, 2024). A diet rich in vitamin C can help reduce the appearance of wrinkles and keep skin looking healthy.

The antioxidants in pomelo also protect the skin from oxidative stress caused by sun exposure and pollution. This helps prevent premature aging and maintains a vibrant complexion (Sharma, 2024).

Pomelo Nutrition Facts

The extensive health benefits of pomelos can be further explained through their impressive nutrition facts, as analyzed in detail below.

Pomelo nutrition table

The following table breaks down the nutritional profile of a raw pomelo, both for a typical serving size (one whole fruit, peeled) and per 100 grams. This provides a clear view of how this fruit contributes to your daily dietary needs.

How many calories are in pomelos?

A whole, peeled pomelo (about 609 grams) contains approximately 231 calories. Per 100 grams, the fruit has only 38 calories, making it a low-calorie, high-volume food. The majority of these calories, about 93%, come from carbohydrates, with the remaining 7% from protein.

Due to its low-calorie density, it’s an excellent choice for weight management. To burn off the 231 calories from a whole pomelo, a 140-pound person would need to walk for about 62 minutes or run for 22 minutes.

How much protein is in pomelos?

A whole pomelo provides 4.6 grams of protein, which is about 9% of the Daily Recommended Intake (DRI) for an average adult. While not a primary protein source, this is a respectable amount for a fruit and contributes to the feeling of fullness. A 100-gram portion contains 0.76 grams of protein.

How many carbs are in pomelos?

A whole pomelo contains 59 grams of carbohydrates, accounting for 21% of the DRI. These carbs are primarily naturally occurring sugars, which provide a quick source of energy.

Importantly, this serving also includes 6.1 grams of dietary fiber. This is approximately 22% of the daily fiber recommendation. Fiber slows down sugar absorption and promotes digestive health. A 100-gram portion contains 9.62 grams of carbs and 1 gram of fiber.

How much fat is in pomelos?

Pomelos are virtually fat-free. A whole fruit contains a negligible 0.2 grams of fat, and a 100-gram serving has just 0.04 grams. The fat content is so low that it doesn’t significantly contribute to the daily intake of any fat category.

Are pomelos high in cholesterol?

No, pomelos are completely free of cholesterol. Like all plant-based foods, they contain zero milligrams of cholesterol per serving. This makes them an excellent, heart-healthy food choice.

Minerals in pomelos

Pomelos are a fantastic source of key minerals essential for bodily functions, especially potassium and copper.

In summary, a single pomelo can provide over a quarter of your daily needs for both potassium and copper. These minerals work together to support cardiovascular health, energy levels, and a strong immune system.

Vitamins in pomelos

The vitamin profile of the pomelo is dominated by its exceptionally high vitamin C content, but it also provides other essential B vitamins.

A whole pomelo delivers more than four times the daily requirement for vitamin C, making it one of the best dietary sources of this immune-boosting antioxidant. It also provides a significant amount of Thiamine and Riboflavin, B vitamins that are critical for converting your food into usable energy.

Pomelos Risks and Side Effects

While pomelos are safe and healthy for most people, there are a few potential risks to consider. The most significant concern is its interaction with certain medications. Like its relative, the grapefruit, pomelo contains compounds called furanocoumarins. These compounds can interfere with enzymes that metabolize specific drugs, leading to higher concentrations of the medication in the bloodstream. This interaction is particularly noted with statins (cholesterol-lowering drugs) and some blood pressure medications. Individuals taking such medications should consult their healthcare provider before adding pomelo to their diet.

Citrus allergies, while uncommon, are another potential risk. A person with a known allergy to other citrus fruits like oranges or grapefruit may also react to pomelo. Symptoms can include itching or swelling around the mouth. Additionally, those with pollen allergies, particularly to grasses, might experience a cross-reaction. If you experience any allergic symptoms, it is best to avoid the fruit and speak with a doctor.

Debunking myths about pomelos

Myth: Pomelos are just giant, flavorless grapefruits.
Fact: This is a common misconception. While related, the pomelo is an ancestor of the grapefruit, not a variety of it. The flavor is distinctly different; pomelos are generally sweeter and much less bitter than grapefruit. Their texture is also firmer and less juicy, making them easier to eat without a mess.

Myth: Pomelo is a high-calorie fruit because of its large size.
Fact: Despite its intimidating size, the pomelo is a low-calorie, high-volume food. A large fruit has only about 231 calories. Much of its size comes from its very thick, inedible rind and pith. The combination of low calories, high fiber, and some protein makes it an excellent food for weight management, as it promotes fullness.

Myth: The thick white part of the pomelo should be eaten.
Fact: The white layer between the rind and the fruit is the pith, and in pomelos, it is particularly thick. While technically edible, it is very bitter and tough, and most people find it unpalatable. It is meant to be peeled away and discarded along with the membrane separating the fruit’s segments.

Pomelos Substitutes

If you can’t find pomelo or want to try something different, several other fruits can serve as good substitutes, each with its unique characteristics.

The best substitute for pomelo is a sweet grapefruit. For the closest flavor match, choose a variety known for its lower bitterness, like the Melogold (a pomelo-grapefruit hybrid). Grapefruit is much more widely available and is generally juicier, making it great for juicing or adding moisture to salads. However, it retains more of a bitter tang than a pomelo and carries the exact same risk of interacting with medications due to furanocoumarins.

An orange is another excellent and easily accessible substitute, especially in recipes where a general sweet citrus flavor is desired. Oranges are easier to peel and segment, and their higher juice content works well in marinades and dressings. The primary drawback is the flavor profile; oranges lack the specific grapefruit-like tang that defines a pomelo. They are also sweeter and have a different texture.

For salads or recipes that call for a tropical, sweet-tart element, pineapple can be a creative substitute. It brings a unique, juicy sweetness and the enzyme bromelain, which can aid digestion. It works well in savory dishes where pomelo might be used, such as Thai-inspired salads. The obvious drawback is that its flavor and texture are entirely different from pomelo. It lacks the specific citrus notes and bitterness and is generally much sweeter.

Popular Pomelo Diets

How to add pomelos safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available pomelos-friendly diet options:

1. Weight Management/Low-Calorie Diet
2. Plant-Based Diet
3. Mediterranean Diet

A Weight Management/Low-Calorie Diet is an ideal fit for the pomelo. Because the fruit is high in fiber and protein relative to its low calorie count (only 231 calories in a whole, large fruit), it is exceptionally good at promoting satiety. This helps you feel full for longer, reducing the likelihood of overeating and making calorie restriction easier to maintain.

The pomelo is a natural staple in any Plant-Based Diet. This eating style emphasizes whole foods from plant sources. Pomelos provide essential nutrients like vitamin C, potassium, and fiber, which are crucial in a diet free of animal products. Their “meaty” texture also makes them a satisfying addition to salads and other dishes.

The Mediterranean Diet, widely regarded as one of the healthiest eating patterns, strongly encourages the consumption of fresh fruits. Pomelos fit seamlessly into this lifestyle. The diet focuses on whole grains, legumes, vegetables, fruits, and healthy fats like olive oil. Pomelo’s rich antioxidant and potassium content aligns perfectly with the diet’s goal of supporting long-term cardiovascular health.

How to Cook Pomelos?

The best way to enjoy pomelo is often the simplest, but a few cooking methods can create unique culinary experiences. The key is to choose a method that complements the fruit’s texture and flavor without destroying its valuable nutrients.

Eating Pomelos Raw is the most common and nutritionally sound method. Consuming the fruit fresh preserves its entire profile of vitamins and minerals, especially its massive amount of heat-sensitive vitamin C. Simply peel the thick rind and bitter pith, separate the segments, and enjoy. This method provides the full health benefits without any added fats or sugars.

Roasted Pomelos offer a warm, slightly caramelized flavor. This method is simple: place pomelo segments on a baking sheet, perhaps with a small amount of butter or a sprinkle of cinnamon, and roast until just warmed through. While delicious, this method will cause some loss of vitamin C due to the heat. It is a great option for a comforting breakfast side or a simple dessert.

Braised Pomelo Pith is a unique, zero-waste cooking technique that transforms the usually discarded bitter pith into a savory, meat-like dish. The process is time-intensive, requiring the pith to be soaked for several days (changing the water frequently) and then boiled to remove all bitterness. Once prepared, it can be braised in a flavorful sauce, where it acts like a sponge. This method completely changes the food’s nutritional profile, as it’s typically cooked with soy sauce, sugar, and oils, but it showcases the incredible versatility of the fruit.

Frozen Pomelo Desserts, such as sorbet or granita, provide a refreshing way to use the fruit. The process involves pureeing the fruit and mixing it with sugar, corn syrup, and sometimes other flavorings like lime juice or Campari before processing it in an ice cream machine. While this method is a delightful treat, it introduces significant amounts of added sugar, altering the fruit’s health profile from a low-calorie snack to a confection.

Easy Pomelo Recipes

Incorporating this citrus giant into your meals is easy and can significantly boost your nutrient intake without compromising on taste.

Breakfast ideas with pomelos

A simple side of pomelo is a refreshing way to start your day. Its sweet-tart flavor profile awakens the palate. Unlike grapefruit, it’s less messy and doesn’t require a special spoon, making it a quick and easy addition to your breakfast plate alongside eggs or toast.

Add pomelo to breakfast foods like oatmeal, yogurt, or waffles. Its firm texture holds up well, providing a pleasant burst of citrus. A pomelo and yogurt bowl with a sprinkle of nuts offers a balanced mix of protein, carbs, and healthy fats.

Lunch ideas with pomelos

A zesty vegetarian pomelo salad is a perfect light lunch. The firm, “meaty” pulp of the pomelo can be crumbled and tossed with ingredients like noodles, avocado, fresh herbs (like mint and cilantro), and peanuts. A sweet and tangy chili-lime dressing brings it all together for a satisfying and refreshing meal.

A Thai-inspired shrimp and pomelo salad makes for a more substantial meal. This classic dish combines the sweet citrus with savory cooked shrimp, crunchy roasted peanuts, toasted coconut, and a dressing made from fish sauce, lime juice, and chili. It’s a perfect example of balancing sweet, sour, salty, and spicy flavors.

Dinner ideas with pomelos

Use pomelo juice in marinades for chicken or fish. The natural acidity of the fruit helps to tenderize the protein while imparting a subtle, sweet citrus flavor. It pairs especially well with savory, soy-based sauces.

Create a savory pomelo salsa to serve alongside grilled fish or meat. Combine crumbled pomelo with finely chopped red onion, cilantro, jalapeño, and a squeeze of lime juice. This adds a bright, fresh element that cuts through the richness of grilled dishes.

Simple tips to add pomelos to your diet

For busy people who don’t have time to implement any of the previous meal ideas, there are simple tips to add Pomelos to their diet.

• Eat it fresh and plain as a simple, mess-free snack.
• Juice it for a refreshing morning beverage.
• Toss it into a blender with other tropical fruits for a vibrant smoothie.
• Sprinkle segments with a little salt and chili powder, a popular snack in Southeast Asia.
• Use the zest in baking or cooking just as you would lemon or orange zest.
• Add chunks to fruit salads for texture and a sweet-tart flavor.
• Stir it into cottage cheese or yogurt for a quick, protein-rich snack.
• Muddle it into cocktails or mocktails like a spritzer for a fresh citrus kick.

Pomelo Storage Tips

Knowing how to cook pomelos is only a part of the equation. It is just as important to know pomelo storage tips to make those meals last for longer.

Shelf life of pomelos

• At room temperature: An unpeeled pomelo can last for up to two weeks.
• In the refrigerator: A whole pomelo can be stored for up to one week. Once peeled and sectioned, it should be eaten within 2-3 days.
• In the freezer: Freezing is not ideal for pomelo flesh as it damages the texture, but pomelo juice or segments can be frozen for up to 3 months.

How to store pomelos?

Proper storage starts with selecting a good pomelo. Look for fruits that feel heavy for their size, which indicates they are juicy. The skin should be firm and fragrant, though minor blemishes are acceptable. Avoid pomelos that feel soft or look dried out and wrinkled.

For short-term storage, an unpeeled pomelo can be kept on your kitchen counter. If you plan to keep it for longer, refrigeration is the best option. Once you’ve peeled the fruit, its flesh dries out quickly, so it must be stored in the refrigerator in an airtight container and consumed within a few days to enjoy its best quality.

How to refrigerate pomelos?

To extend the freshness of your pomelo, follow these simple steps for refrigeration.

1. For a whole, unpeeled pomelo, simply place it in the crisper drawer of your refrigerator.
2. If the pomelo is peeled and segmented, place the fruit sections in an airtight container or a resealable plastic bag.
3. Store the container in the refrigerator and aim to consume the fruit within 2 to 3 days for the best flavor and texture.

How to freeze pomelos?

While freezing can alter the firm texture of pomelo, it is a viable option for preserving its flavor for use in smoothies or juices.

1. Peel the pomelo completely, removing all the thick rind and bitter white pith.
2. Separate the fruit into individual segments, removing the tough membrane surrounding each one.
3. Arrange the segments in a single layer on a baking sheet lined with parchment paper. Flash-freeze for 1-2 hours, or until firm.
4. Transfer the frozen segments to a heavy-duty freezer bag or an airtight container.
5. Label the bag with the date and store it in the freezer for up to three months.

Signs of Spoilage in pomelos

It is fairly easy to tell when a pomelo is past its prime. Discard the fruit if you notice any of the following signs of spoilage.

• Soft, mushy spots on the rind
• A dull, wrinkled, or shriveled appearance
• Visible mold growth, which often appears as green or white fuzzy patches
• An off-putting, fermented, or sour smell
• Extremely dry and fibrous flesh once cut open

9 Inspiring Pomelo Home Remedies

Are there any less-known tips to unlock the nutritious profile of pomelos? The following pomelos remedies can have a positive effect on overall well-being.

1. For Dry Cough Relief, you can boil four slices of peeled pomelo with 12 grams of astragalus. This mixture should be consumed twice a day to help soothe a persistent dry cough.
2. To Alleviate Gas Pains, the pomelo peel can be boiled in water. You can add sugar to taste and drink the liquid to help relieve discomfort from gas.
3. For Indigestion and Upset Stomach, the simplest remedy is to eat some fresh pomelo fruit. The natural fiber content helps aid digestion and can settle an upset stomach.
4. For Managing Diabetes and Obesity, drinking one glass of fresh pomelo juice daily is recommended. The fruit contains compounds that may help reduce blood sugar levels.
5. To Treat Asthma, Colds, and Coughs, a therapeutic soup can be made by boiling two pomelos with one whole chicken, rice wine, ginger, and green onions. It is suggested to drink this soup once a week for three weeks.
6. For a Cough with Phlegm, a traditional remedy involves placing 500 grams of pomelo with Chinese white wine overnight. The next day, the mixture is heated with about 250 grams of honey and eaten twice a day.
7. To Ease Abdominal Pains During Pregnancy, boiling the pomelo peels in water and drinking the infusion is a suggested traditional remedy.
8. As a Cure for Frostbite, the boiled pomelo peels can be used as a topical treatment. The peels are applied to the affected areas to provide relief.
9. To Treat Ear Infections, fresh pomelo leaves can be crushed to extract their juice. A few drops of the fresh juice are then applied directly into the infected ear.

Pomelos and Weight Management

There are multiple health benefits and home remedies using pomelos, but what is their role in weight management? This section will analyze pomelos’ potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can pomelos help with weight loss?

Pomelo may aid in weight loss through several mechanisms. Research suggests pomelos contain carnitine palmitoyl-transferase, a “fat-burning enzyme” that is not commonly found in many foods (Staughton, 2024). This enzyme can potentially boost the body’s ability to burn fat. Furthermore, the combination of high fiber and water content with a low-calorie profile makes pomelo a smart choice for anyone looking to manage their weight effectively.

Pomelos in low-calorie diets

Pomelos are an excellent food for low-calorie diets due to their high volume and low energy density. A single peeled pomelo, which can weigh over 600 grams, contains only 231 calories. As noted by health experts at WebMD, this allows you to increase your food volume—helping you feel physically full—without significantly increasing your calorie intake (Mikstas, 2024). Eating low-calorie, high-volume foods is a proven strategy for successful and sustainable weight loss.

Pomelos and satiety

The feeling of fullness, or satiety, is crucial for weight management, and pomelo excels in this area. The fruit contains a significant amount of both fiber and protein, two nutrients known for their ability to prolong feelings of fullness. One whole pomelo provides 6 grams of fiber and nearly 5 grams of protein (Shoemaker, 2019). Consuming foods rich in protein and fiber helps reduce appetite and subsequent calorie intake, making it easier to stick to a weight loss plan.

Pomelos and metabolism

Pomelo can have a positive impact on metabolism, particularly fat metabolism. While more human studies are needed, research on concentrated pomelo extract has shown promising results. A 21-day animal study published in the Journal of Toxicology found that supplementation with pomelo extract led to a significant reduction in triglyceride levels by up to 21% and LDL (bad) cholesterol by up to 41% (Staughton, 2024). By helping to manage blood lipids, pomelo supports overall metabolic health, which is a cornerstone of effective weight management.

Pomelos for Health Conditions

While weight management is important, do pomelos have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Pomelos and diabetes

Pomelos can be a smart addition to a diabetic diet when consumed in moderation. While the fruit contains natural sugars, it has a low glycemic load (GL), meaning it does not cause sharp spikes in blood sugar levels. The high fiber content also helps to slow down the absorption of sugar into the bloodstream. Furthermore, antioxidants in pomelo, such as naringenin and lycopene, may help manage long-term complications associated with diabetes by protecting cells from damage (Sharma, 2024).

Pomelos and heart health

The benefits of pomelo for heart health are significant. The fruit is an excellent source of potassium, with a single large fruit providing 1320 mg or about 28% of the daily requirement, which helps regulate blood pressure by relaxing blood vessels (Frey, 2021). Animal studies have also shown impressive results. A 21-day study on rats found that a concentrated pomelo extract reduced triglyceride levels by up to 21% and LDL (bad) cholesterol by up to 41%, suggesting a powerful effect on blood lipids (Mikstas, 2024).

Pomelos and digestive issues

For digestive wellness, pomelo is a standout fruit. One whole pomelo contains about 6 grams of dietary fiber, which is roughly 22% of the daily recommended intake. This fiber, primarily insoluble, adds bulk to stool and helps prevent constipation, promoting regular bowel movements. Beyond just regularity, the fiber in pomelo also acts as a prebiotic, serving as a food source for the beneficial bacteria in your gut, which is fundamental for overall health (Mikstas, 2024).

Pomelos and inflammation

Chronic inflammation is a root cause of many diseases, and pomelos are rich in compounds that can help fight it. The fruit is loaded with antioxidants, most notably vitamin C, naringenin, naringin, and lycopene. These compounds work to neutralize free radicals, which are unstable molecules that cause cellular damage and drive the inflammatory process (Todd, 2021). Including pomelo in your diet can contribute to a strong anti-inflammatory eating pattern.

Pomelos and cancer prevention

Preliminary research suggests that pomelo may have cancer-fighting properties, though more human studies are needed. Studies on mice have found that extracts from pomelo peel and leaves suppressed tumor growth and helped kill skin cancer cells (Shoemaker, 2019). In test-tube studies, naringenin—one of the key antioxidants in pomelo—has demonstrated the ability to kill prostate and pancreatic cancer cells and slow the spread of lung cancer. These findings are promising but highlight the need for further research to understand the effects on humans.

The evidence from these studies suggests pomelo is a functional food with a range of therapeutic potentials, particularly for metabolic and cardiovascular health.

Concluding Remarks on Pomelo Nutrition

This article has provided a data-driven look into the world of the pomelo, covering everything from its 13 factual health benefits, detailed pomelo nutrition facts, and potential risks and side effects, to practical topics like pomelos substitutes, popular pomelo diets, and pomelo storage tips. We also explored 9 inspiring pomelo home remedies, the role of pomelos and weight management, and the fruit’s potential impact on various health conditions.

Here are some of the most interesting facts about this citrus giant:

• The pomelo is the largest of all citrus fruits and is a direct ancestor of the grapefruit.
• Just one large pomelo can provide over 400% of your daily vitamin C needs.
• It contains a rare enzyme called carnitine palmitoyl-transferase, which has been nicknamed a “fat-burning enzyme.”
• Like grapefruit, pomelos contain compounds that can interact with certain medications, including statins.
• The thick, bitter pith, which is usually thrown away, can be soaked and braised as a unique, meat-like vegan dish.

This content was last updated in July 2025 to ensure you have the most current information.

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Pomelo Nutrition FAQs

This section provides quick, data-driven answers to the most frequently asked questions about pomelo nutrition. Get clear, factual insights into the fruit’s health benefits, dietary considerations, and safety concerns.

What are pomelos good for?

Pomelos are excellent for boosting immunity, supporting heart health, and improving digestion. A single large pomelo can provide an incredible 412% of the daily value for Vitamin C, which is essential for a strong immune system. They are also packed with potassium, offering 28% of your daily needs in one fruit to help regulate blood pressure. Furthermore, with 6 grams of dietary fiber, pomelos promote digestive regularity and a healthy gut.

Are pomelos healthy?

Yes, pomelos are exceptionally healthy due to their high nutrient density and low calorie count. One whole pomelo contains only about 231 calories while being loaded with powerful antioxidants like naringenin, naringin, and lycopene, which protect your cells from damage. The impressive combination of vitamins, minerals, and fiber makes pomelo a very healthy and unique addition to any diet.

Are pomelos fattening?

No, pomelos are not fattening and are actually beneficial for weight management. A large pomelo has only about 231 calories and is virtually fat-free, containing less than 0.5 grams of fat. The fruit’s 6 grams of fiber and nearly 5 grams of protein work together to increase feelings of fullness, which can help reduce overall calorie consumption. Their low energy density makes them an ideal food for a weight-conscious diet.

Who should avoid pomelos?

People taking certain medications, particularly statins for high cholesterol, should avoid pomelos. The fruit contains compounds called furanocoumarins that can interfere with drug metabolism, leading to unsafe levels of the medication in the bloodstream. Additionally, individuals with a known citrus allergy should not consume pomelo. Those with specific kidney or liver conditions should also consult a doctor due to the fruit’s high potassium content.

Can I eat pomelos daily?

Yes, for most people it is safe to eat pomelo daily as part of a varied and balanced diet, as long as you are not taking medications that interact with it. A daily serving, such as one cup, is a great way to boost your intake of key nutrients like Vitamin C and potassium. However, since one whole fruit is quite large and contains about 59 grams of carbohydrates, consuming the entire fruit every single day may be excessive for some individuals.

Can dogs eat pomelos?

The fleshy part of the pomelo is not toxic to dogs and can be given in very small, infrequent amounts as a treat. However, the thick peel, bitter white pith, and seeds should never be given to a dog, as they can cause digestive upset and potential intestinal blockages. Due to the fruit’s natural sugar content and acidity, it is best to offer only a tiny piece of the flesh to avoid potential stomach issues.

Can cats eat pomelos?

No, cats should not eat pomelo as it is toxic to them. All parts of the pomelo, including the peel, leaves, and flesh, contain essential oils and compounds like psoralens and limonene which can cause adverse reactions. Ingesting even a small amount can lead to symptoms such as vomiting, diarrhea, and depression, making it crucial to keep this fruit entirely away from your feline companions.

How long do pomelos last in the fridge?

A whole, unpeeled pomelo can maintain its freshness in the refrigerator for about one week. Once the fruit is peeled and sectioned, its shelf life shortens considerably, and it should be stored in an airtight container. In this state, the pomelo segments will last for approximately 2 to 3 days before they begin to dry out and lose their quality.

Can you freeze pomelos?

Yes, you can freeze pomelos, although the texture of the fruit will change, becoming softer and less firm upon thawing. It is best to freeze peeled segments on a baking sheet before transferring them to an airtight freezer bag, where they can be stored for up to 3 months. This method is ideal for preserving pomelo for later use in smoothies, juices, or cooked dishes where texture is not the primary concern.

How to tell if pomelos are bad?

You can tell a pomelo has gone bad by checking for several signs of spoilage. Look for large, soft or mushy spots, visibly wrinkled skin, and any patches of white or green mold. A spoiled pomelo will also emit a fermented or sour odor rather than its typical fragrant citrus scent, and a fruit that feels unusually light for its size has likely dried out and is past its prime.

How long are pomelos good for?

A whole, unpeeled pomelo has a generous shelf life and can remain fresh for up to two weeks when stored properly at room temperature. Its thick rind protects the inner flesh effectively, but this changes once it’s cut. After peeling, the pomelo segments should be refrigerated and consumed within 2 to 3 days to enjoy their optimal flavor and texture.

How to keep pomelos fresh?

To keep pomelos fresh, store the whole, unpeeled fruit at room temperature for up to two weeks or place it in the crisper drawer of your refrigerator. The most important step is to select a good quality fruit from the start; always choose a pomelo that feels heavy for its size, as this indicates it is juicy and fresh. Once cut, the segments must be placed in an airtight container and refrigerated to keep them from drying out for up to 3 days.