Pomelo Fruit: Health Benefits and Nutritional Information

  • Sep 01, 2023
  • By Glai Manlangit

Pomelo, often referred to as "citrus maxima," is a large and exotic fruit that has been treasured for centuries in various cultures for its refreshing taste and numerous health benefits.

Originating in Southeast Asia, particularly in countries like Philippines, Thailand, Malaysia, and Indonesia, the pomelo has now gained popularity worldwide due to its incredible nutritional value and positive impact on overall health.

In this blog, we will explore the wonders of the pomelo fruit, delve into its nutritional profile, and uncover the array of health benefits it offers.

What is Pomelo Fruit?

Before we dive into the health benefits, let's get acquainted with this fascinating fruit.

The pomelo is the largest member of the citrus family, often resembling a large grapefruit, but with a thicker rind and milder taste.

Its skin can vary in color, ranging from pale green to bright yellow, and the flesh inside can be pale white, pink, or even deep red, depending on the variety.


pomelo fruit


Pomelo trees thrive in warm tropical climates, and today, they are cultivated in several regions worldwide, including Florida and California in the United States. Some popular varieties of pomelo include Chandler, Tahitian, and the sweet and aromatic Honey Pomelo.

Nutritional Profile of Pomelo:

Pomelo is a powerhouse of essential vitamins and minerals, making it a highly nutritious fruit. A typical serving of pomelo (about 3.5 ounces or 100 grams) contains:

  • Calories: Approximately 38 kcal

  • Carbohydrates: About 9 grams

  • Dietary Fiber: Approximately 1.5 grams

  • Protein: Around 0.8 grams

  • Vitamin C: A generous 61 mg, which fulfills about 102% of the daily recommended intake

  • Potassium: Approximately 216 mg

  • Folate: About 22 mcg

  • Vitamin B6: Around 0.04 mg

Pomelo is also rich in other vitamins and minerals like vitamin A, calcium, and magnesium in smaller amounts. Its low-calorie and high-fiber content make it an excellent addition to a balanced diet.

Health Benefits of Pomelo Fruit:

Rich Source of Vitamin C:

One of the most significant health benefits of pomelo is its exceptional vitamin C content. Vitamin C is a potent antioxidant that helps
support the immune system, protecting the body against infections and illnesses.

A diet rich in vitamin C can also aid in collagen production, promoting healthy skin and reducing the signs of aging.

Antioxidant Properties:

The antioxidants present in pomelo, such as flavonoids and beta-carotene, play a vital role in neutralizing harmful free radicals in the body.

By combating oxidative stress, these antioxidants can reduce the risk of chronic diseases, including heart disease and certain types of cancer.

Heart Health:

Potassium, a crucial mineral found in pomelo, is known for its role in maintaining healthy blood pressure levels.

By including potassium-rich foods like pomelo in your diet, you can support cardiovascular health and reduce the risk of hypertension and related heart problems.

Digestive Health:

Pomelo's dietary fiber content is beneficial for digestion and can aid in preventing constipation.

Regular consumption of pomelo can promote a healthy digestive system and help regulate bowel movements.

Skin Benefits:

The vitamin C content in pomelo not only boosts the immune system but also promotes collagen production.

Collagen is essential for maintaining skin elasticity, preventing wrinkles, and keeping the skin youthful and vibrant.

Weight Management:

With its low calorie and high-fiber content, pomelo can be a valuable addition to weight management plans.

The fiber helps keep you feeling full for longer, reducing the urge to overeat and supporting weight loss goals.


pomelo on hand

How to Add Pomelo Into Your Diet:

Incorporating pomelo into your diet can be a delightful experience, as it offers a range of culinary possibilities.

Here are some simple and delicious ways to enjoy this unique fruit:

As a Standalone Fruit: Enjoy the pomelo segments as a refreshing and healthy snack, much like eating a grapefruit.

Simply peel the thick skin, remove the membranes, and savor the juicy and tangy fruit.

In Salads: Add pomelo segments to green salads or fruit salads for an extra burst of flavor and nutrition. The mild sweetness of pomelo complements various ingredients, making it a versatile addition to your salad creations.

In Desserts: Use pomelo in dessert recipes to add a unique twist. From fruit tarts to sorbets, the pomelo's bright flavor can elevate the taste of your favorite sweet treats.

In Smoothies: Blend pomelo with other fruits and vegetables to create refreshing and nutritious smoothies. Its citrusy taste pairs well with berries, pineapple, and leafy greens.

Selecting and Storing Pomelo:

When choosing a ripe pomelo, look for fruits that feel heavy for their size and have firm, smooth skin. The skin should be free from blemishes or soft spots.

Additionally, pick pomelos that emit a sweet and fresh aroma.

To store pomelo, keep it at room temperature for a few days, or refrigerate it for up to two weeks.

If refrigerated, allow the fruit to return to room temperature before consuming for the best flavor.

Precautions and Allergies

Although pomelo is generally safe for consumption, some individuals may have allergies or sensitivities to citrus fruits.

If you experience any adverse reactions after consuming pomelo, discontinue its intake and seek medical advice if necessary.

Moreover, individuals taking specific medications, particularly those related to blood pressure or kidney function, should consult their healthcare provider before significantly increasing their intake of potassium-rich foods like pomelo.

Pomelo fruit open

Order Pomelo Now 

The pomelo fruit is an exceptional gift from nature, offering a delightful combination of taste and health benefits.

From its high vitamin C content and antioxidants to its positive impact on heart health and digestion, pomelo deserves a place in your daily diet.

So, the next time you come across this magnificent fruit at the market, be sure to grab one and experience the wonders it can bring to your overall well-being.

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