Pomelo Calories: How Many Calories Are in a Pomelo?
Learn how many pomelo calories per serving, per 100g, and per fruit. Full nutrition breakdown with comparisons to grapefruit and orange.
Pomelo Calories: How Many Calories Are in a Pomelo?
If you’re watching your calorie intake, pomelo is one of the best citrus fruits you can reach for. With just 38 calories per 100 grams, this Southeast Asian fruit delivers solid flavor and nutrition without the caloric cost.
Quick Answer
- 1 cup of pomelo sections (190 g): ~72 calories
- 1 whole pomelo, edible portion (~600 g): ~228 calories
- Per 100 g: ~38 calories
For context, a typical pomelo is much larger than a grapefruit, but a large portion of its weight is the thick rind and pith. The edible flesh of a medium pomelo yields roughly 2 to 3 cups of fruit sections.
Full Nutrition Breakdown Per Serving
The following values are based on USDA data for raw pummelo (Citrus maxima).
Per 100 g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 38 kcal | 2% |
| Total Fat | 0.04 g | <1% |
| Sodium | 1 mg | <1% |
| Total Carbohydrates | 9.62 g | 3% |
| Dietary Fiber | 1.0 g | 4% |
| Sugars | 8.62 g | — |
| Protein | 0.76 g | 2% |
| Vitamin C | 61 mg | 68% |
| Potassium | 216 mg | 5% |
| Thiamin (B1) | 0.034 mg | 3% |
| Riboflavin (B2) | 0.027 mg | 2% |
| Niacin (B3) | 0.22 mg | 1% |
| Phosphorus | 17 mg | 1% |
Per 1 Cup Sections (190 g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 72 kcal | 4% |
| Total Fat | 0.08 g | <1% |
| Total Carbohydrates | 18.3 g | 7% |
| Dietary Fiber | 1.9 g | 7% |
| Sugars | 16.4 g | — |
| Protein | 1.4 g | 3% |
| Vitamin C | 116 mg | 129% |
| Potassium | 410 mg | 9% |
A single cup of pomelo delivers 129% of your daily vitamin C needs while keeping you well under 100 calories. To learn more about how these nutrients support your body, see our guide to pomelo health benefits.
Citrus Calorie Comparison (Per 100 g, Raw)
| Fruit | Calories | Carbs (g) | Fiber (g) | Vitamin C (mg) |
|---|---|---|---|---|
| Pomelo | 38 | 9.6 | 1.0 | 61 |
| Grapefruit (pink) | 42 | 10.7 | 1.6 | 31 |
| Orange (navel) | 49 | 12.5 | 2.2 | 59 |
| Tangerine | 53 | 13.3 | 1.8 | 27 |
| Lemon | 29 | 9.3 | 2.8 | 53 |
Pomelo comes in lower than both grapefruit and orange on a per-100-gram basis. Compared to grapefruit (its closest relative), pomelo has about 10% fewer calories while providing nearly double the vitamin C. For a deeper look at how these two fruits stack up, see our pomelo vs. grapefruit comparison.
Why Pomelo Is a Low-Calorie Fruit
Several factors make pomelo exceptionally low in calories for its size:
High water content. Pomelo is approximately 89% water by weight. This means most of what you’re eating is hydrating fluid rather than calorie-dense macronutrients.
Low energy density. Energy density measures calories per gram of food. At 0.38 calories per gram, pomelo ranks among the lowest-energy-density fruits available. Foods with low energy density help you feel full on fewer calories.
Fiber content. Each cup provides about 1.9 g of dietary fiber. While not the highest-fiber fruit, the combination of fiber and water creates a satisfying eating experience that can help curb appetite.
Low glycemic index. Pomelo has a glycemic index (GI) of approximately 25 to 30, placing it firmly in the low-GI category. A glycemic load of just 3.0 per serving means pomelo causes a minimal rise in blood sugar, making it a smart choice for people managing blood glucose levels.
Pomelo Calories by Variety
Not all pomelo varieties have exactly the same calorie count, though the differences are modest.
White-fleshed varieties (such as the common Thai pomelo) tend to be slightly lower in sugar and calories, typically ranging from 35 to 38 calories per 100 g.
Pink and red-fleshed varieties (like the Honey pomelo or Valentine) may contain marginally more sugar, bringing their calorie count to roughly 38 to 42 calories per 100 g. The pink color comes from lycopene, an antioxidant that adds nutritional value without meaningful caloric impact.
Honey pomelo, one of the most popular commercial varieties, is known for its sweeter taste. Its calorie count is approximately 40 to 42 calories per 100 g. That’s slightly higher than standard white pomelo but still very much a low-calorie fruit.
Regardless of variety, the calorie differences are small enough that any pomelo is a sound low-calorie choice.
Pomelo for Weight Management
Pomelo’s nutritional profile makes it a strong ally for anyone focused on weight management.
High satiety factor. The combination of high water content, dietary fiber, and the physical act of peeling and sectioning pomelo all slow down eating. This gives your body time to register fullness signals, which reduces the chance of overeating.
Low calorie density. You can eat an entire cup of sections for just 72 calories. Compare that to a cup of grapes at about 104 calories or a cup of banana slices at roughly 134 calories.
Smart snack swaps. Consider replacing higher-calorie snacks with pomelo sections:
- Instead of a granola bar (~200 calories), have a cup of pomelo sections (72 calories)
- Instead of a handful of trail mix (~175 calories), pair half a cup of pomelo with a small handful of almonds (~120 calories total)
- Instead of fruit juice (~110 calories per cup), eat whole pomelo sections for more fiber and fewer calories
Not sure how to tackle one of these big guys? Our guide on how to eat a pomelo makes it simple.
FAQ
How many calories in half a pomelo?
Half a medium pomelo (roughly 300 g of edible flesh) contains approximately 114 calories. The exact count depends on the size of the fruit and the variety, but you can estimate around 38 calories per 100 g of flesh.
Is pomelo good for weight loss?
Yes. Pomelo is low in calories, high in water, and contains enough fiber to promote satiety. Its low glycemic index also means it won’t spike your blood sugar, which can help reduce cravings. While no single food causes weight loss, pomelo is an excellent addition to a calorie-controlled diet.
Is pomelo high in sugar?
A cup of pomelo sections contains about 16.4 g of sugar, which is moderate compared to other fruits. For reference, a cup of orange sections has about 17 g of sugar, and a cup of grapes has about 23 g. Pomelo’s low glycemic index means this sugar is absorbed gradually, causing a gentler blood sugar response.
How does pomelo compare to grapefruit in calories?
Pomelo has slightly fewer calories than grapefruit: 38 calories per 100 g versus 42 for pink grapefruit. Both are excellent low-calorie citrus choices, but pomelo edges ahead on vitamin C content (61 mg vs. 31 mg per 100 g). See our full pomelo vs. grapefruit breakdown for more details.
Last updated March 9, 2026