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Pomelo nutrition, glycemic index, calories, net carbs & more

Pummelo, raw
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on February 03, 2022
Education: General Medicine at YSMU
Pomelo

Carbs in Pomelo

Pomelo is 89% water and 11% nutrients, primarily carbs. One hundred grams of pomelo contains 9.62g of carbs, which covers 3% of the daily need (in the case of a 2000 calorie diet).

Carbs per serving size

The average serving size of pomelo is one cup, sections (190g). One cup of pomelo contains 18.3g of carbs.

One pomelo, weighing 609g, contains 58.6g of carbs.

Pomelo net carbs

Almost 90% (8.96g) of pomelo carbs are net carbs, whereas the remaining 10% (1g) is dietary fiber. As one serving of pomelo is high in carbs, it is not considered a keto-friendly fruit.

Soluble or insoluble fiber

Pomelo is a good source of insoluble dietary fiber. According to one study, approximately 83% of the pomelo fruitlets fiber is insoluble (1).

Fiber content ratio for Pomelo

1% 8.62%
Sugar: 0 g
Fiber: 1 g
Other: 8.62 g

Pomelo Calories

Calories per 100g

Pomelo is a low-calorie fruit. One hundred grams of pomelo provides 38 calories, predominantly by carbs.

Macronutrients chart

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

Calories per serving size

One cup of pomelo, weighing 190g, provides 72.2 calories.

One fruit, weighing 609g, provides 231 calories.

Comparison

Compared to all foods in our database, pomelo is in the top 9% of foods low in calories.

Pomelo is often being compared to grapefruit. Both fruits have very similar nutritional contents, grapefruit being slightly richer in carbs.

Food

Calories, per serving

Calories, per 100g

Mandarin orange

57.8 (1 NLEA, 109g)

53

Orange

61.6 (1 fruit, 131g)

47

Grapefruit

64.7 (1 NLEA, 154g)

42

Pomelo

72.2 (1 cup, 190g)

38

Summary table & burning estimates

We have calculated the duration and number of calories a person will burn by performing a certain type of activity, measured by a method called Met or Metabolic Equivalent of a Task (2, 3).

The table below shows the time and type of activity a person should perform to burn 72.2 calories from one cup of pomelo.

60kg person

80kg person

100kg person

Walking

21 min

15.5

12.5 min

Running

7 min

5 min

4 min

Bicycling

10 min

7.5 min

6 min

Aerobics

10 min

7.5 min

6 min

Pomelo glycemic index

Pomelo, otherwise known as pummelo or Citrus maxima, is the largest natural citrus fruit. It is closely related to and is 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 (4). 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 (5).

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 (6).

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

References

  1. https://pubmed.ncbi.nlm.nih.gov/33183633/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  3. 2011 Compendium of Physical Activities
  4. https://pubmed.ncbi.nlm.nih.gov/29058284/
  5. https://europepmc.org/article/med/28764092
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3797771/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: February 03, 2022

Important nutritional characteristics for Pomelo

Pomelo
Glycemic index ⓘ Source:
https://pubmed.ncbi.nlm.nih.gov/29058284/
Check out our Glycemic index chart page for the full list.
78 (high)
Insulin index ⓘ
N/A
Calories
38
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
8.62 grams
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
52% Net carbs
51% Carbs
50% Fiber
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, Net carbs, Carbs, and Fiber.

Pomelo Glycemic index (GI)

Source:
https://pubmed.ncbi.nlm.nih.gov/29058284/
Check out our Glycemic index chart page for the full list.
78

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: 0 µg of 55 µg 0%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Potassium
216 mg
TOP 56%
Manganese
0.017 mg
TOP 80%
Copper
0.048 mg
TOP 81%
Phosphorus
17 mg
TOP 89%
Magnesium
6 mg
TOP 90%
Zinc
0.08 mg
TOP 92%
Iron
0.11 mg
TOP 92%
Calcium
4 mg
TOP 93%
Sodium
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 : 0 mg of 15 mg 0%
Vitamin D: 0 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: 0 mg of 5 mg 0%
Vitamin B6: 0.036 mg of 1 mg 3%
Folate: 0 µg of 400 µg 0%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 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%

All nutrients for Pomelo per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 48% 8.62g 6.3 times less than Chocolate Chocolate
Protein 2% 88% 0.76g 3.7 times less than Broccoli Broccoli
Fats 0% 95% 0.04g 832.8 times less than Cheese Cheese
Carbs 3% 49% 9.62g 2.9 times less than Rice Rice
Calories 2% 91% 38kcal 1.2 times less than Orange Orange
Fiber 4% 50% 1g 2.4 times less than Orange Orange
Calcium 0% 93% 4mg 31.3 times less than Milk Milk
Iron 1% 92% 0.11mg 23.6 times less than Beef Beef
Magnesium 1% 90% 6mg 23.3 times less than Almond Almond
Phosphorus 2% 89% 17mg 10.7 times less than Chicken meat Chicken meat
Potassium 6% 56% 216mg 1.5 times more than Cucumber Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread White Bread
Zinc 1% 92% 0.08mg 78.9 times less than Beef Beef
Copper 5% 81% 0.05mg 3 times less than Shiitake Shiitake
Vitamin A 0% 66% 8IU 2088.3 times less than Carrot Carrot
Vitamin C 68% 12% 61mg 1.2 times more than Lemon Lemon
Vitamin B1 3% 80% 0.03mg 7.8 times less than Pea Pea
Vitamin B2 2% 88% 0.03mg 4.8 times less than Avocado Avocado
Vitamin B3 1% 86% 0.22mg 43.5 times less than Turkey meat Turkey meat
Vitamin B6 3% 85% 0.04mg 3.3 times less than Oat Oat
Vitamin B12 0% 100% 0µg N/A Pork
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 38
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
3%
Total Carbohydrate 10g
4%
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
ok
 ⓘ 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.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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.
Source

Pomelo nutrition infographic

Pomelo nutrition infographic
Infographic link

References

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/nutrients

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