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Pomelo nutrition, glycemic index, calories, and serving size

Pummelo, raw
*all the values are displayed for the amount of 100 grams

Pomelo Glycemic index (GI)


Pomelo, otherwise known as pummelo or Citrus maxima, is the largest natural citrus fruit. It is closely related to and the ancestor of grapefruits.

One study has calculated the glycemic index of a Majia pomelo to fall in the range of 78.34±1.88 for healthy individuals and 72.15±1.95 for patients with type 2 diabetes (1). This puts pomelo in the high glycemic index category. However, pomelo has a low glycemic load, meaning pomelo consumption does not cause a significant glucose fluctuation in the blood.

Despite the high glycemic index, the intake of pomelo segments with bread has demonstrated a lower glycemic response, when compared to bread alone. This is most likely due to the compound found in pomelo, named naringin, that has the ability to inhibit carbohydrate breakdown enzymes (2).

Research on mice has found pomelo peel extract to have the potential to prevent high-fat diet-induced metabolic disorders, such as type 2 diabetes and heart disease (3).

Overall, regardless of pomelo’s high glycemic index, it can be recommended, in limitation, to people with diabetes.


Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: March 09, 2021

Important nutritional characteristics for Pomelo

Glycemic index ⓘ Source:
78 (high)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, sections (190 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-3.7 (alkaline)
88% Vitamin C
59% Cryptoxanthin, beta
51% Carbs
50% Fiber
44% Potassium
Explanation: The given food contains more Vitamin C than 88% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Cryptoxanthin, beta, Carbs, Fiber, and Potassium.

Check out similar food or compare with current

Macronutrients chart

10% 90%
Daily Value: 2%
0.76 g of 50 g
Daily Value: 0%
0.04 g of 65 g
Daily Value: 3%
9.62 g of 300 g
Daily Value: 4%
89.1 g of 2,000 g
0.48 g


Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 38
% Daily Value*
Total Fat 0g
Saturated Fat 0g
Trans Fat g
Cholesterol 0mg
Sodium 1mg
Total Carbohydrate 10g
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 4mg 0%

Iron 0mg 0%

Potassium 216mg 6%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
No Trans Fats
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Low in Saturated Fats
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Low in Sodium
Increased sodium consumption leads to elevated blood pressure.
Low in Sugars
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.

Pomelo nutrition infographic

Pomelo nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 2% 5% 5% 8% 20% 1% 3% 16% 3% 0% 0%
Calcium: 4 mg of 1,000 mg 0%
Iron: 0.11 mg of 8 mg 1%
Magnesium: 6 mg of 420 mg 1%
Phosphorus: 17 mg of 700 mg 2%
Potassium: 216 mg of 3,400 mg 6%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.08 mg of 11 mg 1%
Copper: 0.048 mg of 1 mg 5%
Manganese: 0.017 mg of 2 mg 1%
Selenium: µg of 55 µg 0%
Choline: mg of 550 mg 0%

Mineral chart - relative view

216 mg
TOP 56%
0.017 mg
TOP 80%
0.048 mg
TOP 81%
17 mg
TOP 89%
6 mg
TOP 90%
0.08 mg
TOP 92%
0.11 mg
TOP 92%
4 mg
TOP 93%
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 0% 0%
Vitamin A: 8 IU of 5,000 IU 0%
Vitamin E : mg of 15 mg 0%
Vitamin D: µg of 10 µg 0%
Vitamin C: 61 mg of 90 mg 68%
Vitamin B1: 0.034 mg of 1 mg 3%
Vitamin B2: 0.027 mg of 1 mg 2%
Vitamin B3: 0.22 mg of 16 mg 1%
Vitamin B5: mg of 5 mg 0%
Vitamin B6: 0.036 mg of 1 mg 3%
Folate: µg of 400 µg 0%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
61 mg
TOP 12%
Vitamin A
8 IU
TOP 66%
Vitamin B1
0.034 mg
TOP 80%
Vitamin B6
0.036 mg
TOP 85%
Vitamin B3
0.22 mg
TOP 86%
Vitamin B2
0.027 mg
TOP 88%
Vitamin B12
0 µg
TOP 100%

Fiber content ratio for Pomelo

1% 8.62%
Sugar: g
Fiber: 1 g
Other: 8.62 g

All nutrients for Pomelo per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 2% 88% 0.76g 3.7 times less than Broccoli
Fats 0% 95% 0.04g 832.8 times less than Cheese
Carbs 3% 49% 9.62g 2.9 times less than Rice
Calories 2% 91% 38kcal 1.2 times less than Orange
Fiber 4% 50% 1g 2.4 times less than Orange
Calcium 0% 93% 4mg 31.3 times less than Milk
Iron 1% 92% 0.11mg 23.6 times less than Beef
Magnesium 1% 90% 6mg 23.3 times less than Almond
Phosphorus 2% 89% 17mg 10.7 times less than Chicken meat
Potassium 6% 56% 216mg 1.5 times more than Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread
Zinc 1% 92% 0.08mg 78.9 times less than Beef
Copper 5% 81% 0.05mg 3 times less than Shiitake
Vitamin C 68% 12% 61mg 1.2 times more than Lemon
Vitamin B1 3% 80% 0.03mg 7.8 times less than Pea
Vitamin B2 2% 88% 0.03mg 4.8 times less than Avocado
Vitamin B3 1% 86% 0.22mg 43.5 times less than Turkey meat
Vitamin B6 3% 85% 0.04mg 3.3 times less than Oat
Vitamin B12 0% 100% 0µg N/A
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A


The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.


Data provided by should be considered and used as information only. Please consult your physician before beginning any diet.