Pomelo Calories, Nutrition and a Vietnamese Salad Recipe
Explore pomelo calories per 100 g, its vitamin C and fibre, practical precautions and a fresh pomelo salad with prawns and pork.
Pomelo is a large citrus fruit native to Southeast Asia and widely grown in tropical and subtropical regions. Enjoyed fresh, it is also used in salads, juice and preserves, while its aromatic peel has other culinary uses. YourFit explores the nutrition of the juicy flesh and a traditional way to serve it.
1. How many calories are in 100 g of pomelo?
A 100 g portion of ripe pomelo flesh provides approximately 30–42 kcal. Variety, ripeness and the edible portion affect the precise value; this figure does not refer to a whole fruit including its thick peel.
| Nutrient per 100 g of edible flesh | Approximate amount |
|---|---|
| Energy | 30–42 kcal |
| Protein | 0.2–0.77 g |
| Carbohydrate | 7.3–10.7 g |
| Fibre | 0.7–1.7 g |
| Fat | Very little |
Pomelo is a useful source of vitamin C and contains smaller quantities of B vitamins and minerals including potassium, calcium, iron and magnesium. Its vitamin and pigment content varies by variety, including the colour of its flesh.
2. Potential benefits of eating pomelo
2.1. Fibre and vitamins
Whole pomelo segments contribute fibre that supports bowel regularity. They also provide vitamin C and other micronutrients as part of a varied fruit intake.
2.2. Weight management
The fruit's water and fibre can make a portion refreshing and satisfying. Replacing a more energy-dense snack with whole fruit may help manage overall intake, but pomelo does not independently burn fat.
2.3. Heart health
Potassium contributes to normal blood pressure regulation, and fibre is part of a heart-supportive diet. The overall eating pattern matters more than expecting a single fruit to lower cholesterol.
2.4. Skin nutrition
Vitamin C contributes to normal collagen formation and antioxidant protection. These are useful nutritional roles; eating pomelo is not a treatment for pigmentation or freckles.
2.5. Immune function
Vitamin C supports normal immune function. Including pomelo among different fruits and vegetables is one way to help meet your nutritional needs.
2.6. Digestion, blood glucose and refreshment
Whole fruit provides fibre and water and can be particularly refreshing in hot weather. If you are managing blood glucose, account for its carbohydrate and portion size. Choose whole segments more often than strained juice to retain the fibre.
3. Things to consider when eating pomelo
3.1. Check medication interactions
Pomelo can interact with some medicines. If your medication carries a grapefruit warning, or you take regular prescription medicines, ask your pharmacist or clinician whether pomelo is suitable. Advice depends on the specific medicine; do not change a dose yourself.
3.2. Consider your stomach's response
Its acidity may cause burning or discomfort for some people, especially with reflux or other stomach problems. A smaller portion with food may be easier to tolerate than a large amount on an empty stomach.
3.3. Pair it with foods you tolerate
Pomelo can be combined with vegetables and properly cooked seafood. Use fresh ingredients and avoid foods that cause an individual allergy or intolerance; there is no need for a general ban on combining pomelo with carrot or cucumber.
3.4. Alcohol and smoking
Eating fruit does not offset the health effects of alcohol or smoking. Keep these considerations separate from the nutritional value of pomelo.
3.5. Individual health needs
If you have a prescribed potassium restriction for kidney disease, include pomelo within that plan. During pregnancy or breastfeeding, wash and prepare fruit hygienically and seek individual advice if medication or another medical condition affects your food choices.
3.6. Buying and storage
Choose evenly ripe fruit with intact skin and no obvious bruising or spoilage. Store whole pomelo somewhere cool and ventilated, away from direct sunlight. Cover and refrigerate peeled segments to retain freshness.
4. Recipe: pomelo salad with prawns and pork
Ingredients
- 1 pink pomelo
- 200 g fresh prawns
- 100 g pork belly
- 1 carrot
- 1 onion
- Roasted peanuts
- Fresh herbs such as Vietnamese coriander, Vietnamese balm and perilla
- Fish sauce, sugar, lime, chilli and garlic
Method
- Prepare the ingredients. Peel and segment the pomelo, removing membranes and seeds. Wash and cook the prawns thoroughly, then peel. Boil the pork until cooked through and slice thinly. Shred the carrot and onion, chop the herbs and mince the garlic.
- Make the dressing. Mix fish sauce, sugar, lime juice, chopped chilli and garlic to taste.
- Toss the salad. Place the pomelo, prawns, pork, carrot, onion and herbs in a large bowl. Add the dressing and toss gently. Scatter roasted peanuts over the top.
Tips
Add a little shredded green papaya or green mango for extra crunch if desired. Adjust the chilli to taste and combine the ingredients just before serving to keep the salad fresh.
5. Takeaway
Pomelo provides a refreshing combination of water, fibre and vitamin C. YourFit hopes this guide helps you choose a suitable portion and enjoy its flavour in both simple snacks and Vietnamese salads.
