Pummelo, raw
FDC 167754cup, sections (190 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 92 · +11 vs Fruits & juices medianPummelo scores 92 of 100, placing it in the Elite band and 14th of 60 entries among fruits and juices. The draw is vitamin C, reaching 68% of the daily value in a cup of sections, on a modest 38 calories per 100 grams.
This large citrus is usually peeled and eaten segment by segment, much like a milder grapefruit, or added to a citrus salad. Sugar isn't recorded for this entry in the data, so it can't be compared directly to sweeter fruit, and no other limits are flagged for it.
See how this score is calculated, build a plate around pummelo, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | 2% |
| Total fat | 0.04 g | 0% |
| Saturated fat | - | |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 9.6 g | 3% |
| Dietary fiber | 1 g | 4% |
| Sugars | - | |
| Protein | 0.76 g | 2% |
| Potassium | 216 mg | 5% |
| Calcium | 4 mg | 0% |
| Iron | 0.11 mg | 1% |
| Magnesium | 6 mg | 1% |
| Vitamin C | 61 mg | 68% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | 4% |
| Total fat | 0.08 g | 0% |
| Saturated fat | - | |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.9 mg | 0% |
| Carbohydrate | 18 g | 7% |
| Dietary fiber | 1.9 g | 7% |
| Sugars | - | |
| Protein | 1.4 g | 3% |
| Potassium | 410 mg | 9% |
| Calcium | 7.6 mg | 1% |
| Iron | 0.21 mg | 1% |
| Magnesium | 11 mg | 3% |
| Vitamin C | 116 mg | 129% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 167754Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Lemon juice from concentrate, canned or bottledDensity 92 vs 92Blackberries, rawDensity 92 vs 92Strawberries, rawDensity 92 vs 92Original analysis by NutriVerdict
In the kitchen and how to use it
Pummelo is the largest citrus fruit and is prepared by peeling away its very thick rind and pith to reach the segments inside, which are eaten fresh or torn apart for salads. It shows up in Southeast Asian dishes such as pomelo salad, tossed with fish sauce, chili, shrimp, and herbs, since its flesh is milder and less bitter than grapefruit. The segments have a firm, juicy texture with individual juice sacs that separate cleanly, making them easy to portion into a fruit bowl or salad. Pummelo pairs well with chili, mint, avocado, and other citrus.
Choose fruit that feels heavy for its size, a sign of juicy flesh, and avoid any with soft spots on the rind. The thick peel protects the fruit well, so pummelo keeps for a couple of weeks at room temperature or longer in the refrigerator. A cup of sections (190 grams) delivers about 68% of the Daily Value for vitamin C, and at just 38 calories per 100 grams it works as a low-calorie citrus option for anyone looking for a milder alternative to grapefruit.
Frequently asked questions about pummelo, raw
How many calories are in pummelo?
Raw pummelo has about 38 calories per 100 grams.
Is pummelo a good source of vitamin C?
Yes, a cup of sections (190 grams) provides around 68% of the Daily Value for vitamin C.
How do you prepare a pummelo?
Peel away the thick rind and pith, then separate the segments to eat fresh or add to salads.