The Caloric Breakdown of a Whole Pomelo
While pomelos can vary significantly in size, nutrition data provides a clear average to work from. A peeled, whole pomelo, which typically weighs around 609 grams or 21 ounces, contains about 231 calories. This is a remarkably low figure given the fruit's large size, which can be as big as a cantaloupe. The majority of these calories come from carbohydrates, specifically natural sugars, with a notable amount contributed by dietary fiber.
Average Calories per Fruit
To put the 231-calorie count into perspective, it is derived from the edible flesh only, with the thick outer rind and pith excluded. For those monitoring smaller portion sizes, 100 grams of pomelo contains only 38 calories, while a single cup of pomelo sections (approx. 190g) provides about 72 calories. This low-density caloric structure allows for a large, filling serving without a high caloric impact, which is beneficial for weight management.
How Weight Affects Calorie Count
The weight of the peeled pomelo is the key factor in determining its total calorie count. If you have a larger or smaller fruit than the 609g average, you can use the calories-per-100g metric to calculate more precisely. Simply weigh the peeled sections of your pomelo and multiply the weight in grams by 0.38 to get a close estimate of the total calories. This method ensures accuracy, as pomelo sizes can range quite a bit depending on the variety and growing conditions.
Complete Nutritional Profile
Beyond the calorie count, pomelo is a nutritional powerhouse packed with essential macronutrients, vitamins, and minerals that support overall health.
Macronutrients
- Carbohydrates: A whole pomelo contains around 59 grams of carbohydrates, which are the body's primary energy source.
- Fiber: A single fruit provides an impressive 6 grams of dietary fiber. This bulk-forming fiber is crucial for digestive health and promotes feelings of fullness, which helps prevent overeating.
- Protein: Pomelo contains a small but decent amount of protein for a fruit, with about 4.6 grams per whole fruit.
- Fat: Like most fruits, pomelos are nearly fat-free, containing only about 0.2 grams of fat per fruit.
Vitamins and Minerals
Pomelo is particularly notable for its high vitamin C content. A single fruit can contain over 400% of the daily recommended intake (DV), making it a potent antioxidant source that boosts immune function and protects against cellular damage. It is also an excellent source of other micronutrients.
- Vitamin C: 412% DV
- Potassium: 28% DV
- Copper: 32% DV
- Thiamine (B1): 17.3% DV
- Riboflavin (B2): 12.6% DV
Pomelo vs. Other Citrus Fruits
To better understand where pomelo stands nutritionally, here is a comparison with other popular citrus fruits based on a 100-gram serving.
| Food | Calories (per 100g) | Main Comparison Point |
|---|---|---|
| Pomelo | 38 kcal | Lower in calories than other citrus fruits. |
| Grapefruit | 42 kcal | Similar to pomelo, but with slightly more carbs. |
| Orange | 47 kcal | Higher in calories per 100g than pomelo. |
| Mandarin | 53 kcal | The highest in calories per 100g among this group. |
Health Benefits of Eating Pomelo
Consuming pomelo offers a range of health advantages, primarily due to its rich antioxidant and vitamin content.
Supports Weight Management
With its low-calorie, high-fiber composition, pomelo is an ideal food for those focused on weight management. The fiber and protein help you feel fuller for longer, which can naturally reduce your overall calorie intake throughout the day. Its large size also provides a sense of a substantial meal or snack without the high-calorie burden.
Boosts Immune Health
The extraordinarily high vitamin C content in pomelo acts as a powerful antioxidant, protecting your cells from damage and significantly boosting the immune system's ability to fight off infections. This makes it a great choice for staying healthy, especially during cold and flu season.
Improves Digestive Wellness
The dietary fiber in pomelo, which is mainly insoluble, adds bulk to stool and promotes regular bowel movements. This helps prevent constipation and supports a healthy digestive tract. This is a key benefit, as many individuals struggle to meet their daily fiber recommendations.
Heart-Healthy Properties
Pomelo contains heart-friendly nutrients such as potassium and flavonoids. Studies have shown that pomelo extract can help lower cholesterol and triglyceride levels, which are major risk factors for heart disease. The high vitamin C content also supports cardiovascular health.
How to Incorporate Pomelo into Your Diet
Here are some simple and delicious ways to enjoy pomelo:
- As a fresh snack: Simply peel and section the fruit for a refreshing and hydrating treat.
- In salads: Add pomelo segments to green salads for a sweet and tangy burst of flavor.
- In smoothies: Blend pomelo with other fruits like bananas or berries for a vitamin-packed smoothie.
- In marinades: Use pomelo juice to add a unique citrus flavor to marinades for chicken or fish.
- In desserts: Use pomelo pulp in fruit tarts, sorbets, or other healthy desserts.
Risks and Considerations
While generally safe for most people, there is one key consideration for eating pomelo. It contains compounds called furanocoumarins, which are also found in grapefruit. These compounds can inhibit certain drug-metabolizing enzymes and lead to higher concentrations of medications in the blood. If you take statin medications to lower cholesterol, it is important to consult with your healthcare provider before consuming pomelo. For most healthy individuals, fresh pomelo is a safe and beneficial food.
Conclusion
In summary, one whole, peeled pomelo contains approximately 231 calories, offering a low-calorie option for a large, satisfying fruit. This nutritional guide confirms that this large citrus fruit is not only low in fat and calories but also high in essential nutrients like vitamin C, fiber, and potassium. Whether you are aiming for weight management, boosting your immunity, or simply enjoying a tasty and healthy snack, the pomelo is a nutritious choice worth adding to your dietary rotation. Always be mindful of potential medication interactions and enjoy this flavorful fruit as part of a balanced diet.
For more detailed nutritional information and health insights, consider visiting reputable sources like the article on Healthline: 9 Health Benefits of Pomelo (and How to Eat It).
