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Pomelo nutrition: calories, carbs, GI, protein, fiber, fats

Pummelo, raw
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on August 25, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian

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.

Carbohydrate Type Breakdown

One hundred grams of pomelo contains 9.62g of carbs, 1g of which is dietary fiber, and 8.62g are net 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

10% 90%
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% 87%
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

Calories per serving size

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

One fruit, weighing 609g, provides 231 calories.


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.

FoodCalories, per servingCalories, per 100g
Mandarin orange57.8 (1 NLEA, 109g)53
Orange61.6 (1 fruit, 131g)47
Grapefruit64.7 (1 NLEA, 154g)42
Pomelo72.2 (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 person80kg person100kg person
Walking21 min15.512.5 min
Running7 min5 min4 min
Bicycling10 min7.5 min6 min
Aerobics10 min7.5 min6 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.


  3. 2011 Compendium of Physical Activities
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: August 25, 2023
Medically reviewed by Elen Khachatrian

Important nutritional characteristics for Pomelo

Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
78 (high)
Glycemic load 13 (medium)
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ 0mg
TOP 12% Vitamin C ⓘHigher in Vitamin C content than 88% of foods
TOP 41% Cryptoxanthin, beta ⓘHigher in Cryptoxanthin, beta content than 59% of foods
TOP 48% Net carbs ⓘHigher in Net carbs content than 52% of foods
TOP 49% Carbs ⓘHigher in Carbs content than 51% of foods
TOP 50% Fiber ⓘHigher in Fiber content than 50% of foods

Pomelo calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 38
Calories in 1 cup, sections 72 190 g
Calories in 1 fruit without refuse 231 609 g

Pomelo Glycemic index (GI)

Check out our Glycemic index chart page for the full list.

Pomelo Glycemic load (GL)


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

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 : 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 Value DV% In TOP % of foods Comparison
Calories 38kcal 2% 91% 1.2 times less than OrangeOrange
Protein 0.76g 2% 88% 3.7 times less than BroccoliBroccoli
Fats 0.04g 0% 95% 832.8 times less than Cheddar CheeseCheddar Cheese
Vitamin C 61mg 68% 12% 1.2 times more than LemonLemon
Net carbs 8.62g N/A 48% 6.3 times less than ChocolateChocolate
Carbs 9.62g 3% 49% 2.9 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Iron 0.11mg 1% 92% 23.6 times less than BeefBeef
Calcium 4mg 0% 93% 31.3 times less than MilkMilk
Potassium 216mg 6% 56% 1.5 times more than CucumberCucumber
Magnesium 6mg 1% 90% 23.3 times less than AlmondAlmond
Fiber 1g 4% 50% 2.4 times less than OrangeOrange
Copper 0.05mg 5% 81% 3 times less than ShiitakeShiitake
Zinc 0.08mg 1% 92% 78.9 times less than BeefBeef
Phosphorus 17mg 2% 89% 10.7 times less than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 8IU 0% 66% 2088.3 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Manganese 0.02mg 1% 80%
Vitamin B1 0.03mg 3% 80% 7.8 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 88% 4.8 times less than AvocadoAvocado
Vitamin B3 0.22mg 1% 86% 43.5 times less than Turkey meatTurkey meat
Vitamin B6 0.04mg 3% 85% 3.3 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Trans Fat 0g N/A 100% N/AMargarine

Check out similar food or compare with current


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
Infographic link


All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.