Last Updated on Dec 21, 2018

What is Pomelo?

The highly nutritious and unusual Pomelo citrus fruit from Southeast Asia is a close relative of grapefruit. Pomelo, or commonly called as Chinese grapefruit, contains vitamins and minerals in abundance.

Pomelo is basically found in China, Thailand, Malaysia, Japan and Fiji and other parts of Southeast Asia. The juicy, succulent flesh of pomelo is white, red or pink in color and has sweet, tangy and sometimes a bit spicy flavor. The color of the flesh depends upon the type of pomelo that are white, red and pink. Pomelo is one of the largest fruit of the citrus family having oblong or pear shape.

Health Benefits of Pomelo

Health Benefits of Pomelo

  • Boosts Immunity and Prevents Premature Aging: Pomelo is an immunity enhancer in a way that it contains a high amount of ascorbic acid. Pomelo has been used as one of the richest sources of Vitamin C in South East Asia and so it fulfills the daily required amount of Vitamin C quantities. Vitamin C enhances the white blood cell activity to fight infections and prevents various microorganism borne diseases. It’s rich in antioxidants that prevent premature aging of skin cells by protecting them from the free radical damage. This keeps the body healthy and, off colds, flu and other severe bacterial and viral infections. Also, pomelo contains a rare chemical called spermidine, that is otherwise found only in human sperms, which has shown to have anti-aging properties.
  • Promotes Healthy Teeth, Prevents Anemia and Heals Wounds Faster: Pomelo, being rich in vitamin C, cures bleeding gums and helps in maintaining vitamin C levels in the body. Collagen formation is enhanced by pomelo consumption that repairs the unhealthy gums and prevents further damage. Absorption of iron is greatly regulated by the availability of vitamin C in the body. Pomelo juice is advised for those who are iron deficient or anemic, as a substitute for supplements. Pomelo also enhances the wound healing capacity of the body by promoting faster collagen development.
Pomelo Promotes Healthy Teeth
  • Prevents Urinary Tract Infections: Consumption of pomelo in good quantities reduces the risk of getting urinary tract infection because the increased acid level in blood (due to the presence of vitamin C) keeps the urinary system devoid of bacterial infections and thus making it healthy.
  • Regulates Digestion: Pomelo is rich in fiber content that its usage in regular diet helps in eliminating digestive problems like constipation and diarrhea. The edible part of pomelo contains about 25% of the daily-needed fiber which is good for smooth bowel movement. It also avoids hemorrhoids and colon cancer.
  • Regulates Blood Pressure and Maintains Heart Health: Potassium, being a vasodilator, regulates the blood flow through blood vessels, thus keeping the blood pressure levels controlled. It also reduces the strain on the heart, thereby reducing the possibility of stroke or heart attack. Pomelo is also rich in fiber and it prevents cholesterol levels from increasing and keeps the cardiac system healthy.
Pomelo Regulates Blood Pressure
  • Strengthens Bones: Pomelo is high in potassium that is necessary for proper absorption of essential minerals and maintaining bone calcium density. Pomelo intake prevents osteoporosis.
  • Helps Lose Weight: Carnitine palmitoyl-transferase is a rare enzyme found in pomelo which has a link to weight loss. Pomelo also contains a high amount of fiber which helps in losing excess flab and controls obesity.
  • Prevents Body Cramps: Sudden stiffening and unconscious shrinkage of muscles in limbs, mostly legs are caused due to lack of fluids and electrolytes in the body. Pomelo has a high amount of potassium, sodium and magnesium that can fulfill the daily electrolyte requirement. It helps in soothing and easing the muscle stiffness and lessens cramping.
Pomelo Prevents Body Cramps

Tips for Consumption

  • Pomelo is not advised for people with kidney or liver problems, as it contains a high amount of Vitamin C.
  • As pomelo lowers blood pressure, persons having hypotension must not consume it.
  • Pomelo rind is inedible, and only the flesh is eatable in nature.
  • Pomelo can be eaten raw or can be made into juice.
  • The pulp is used to make jam, jelly or in salads.
  • Pomelo peel is used to make candies.
  • Pomelo rind and honey are used to make a refreshing tea.

Pomelo Recipe

Thai Pomelo Salad

Preparation Time: 15 min

Cooking Time: 5 min


  • 1 pomelo
  • 1 small to medium cucumber, diced
  • 12-16 medium shrimp, peeled
  • 1 red pepper, diced
  • 1/4 cup finely chopped purple onion
  • 1/4 cup chopped fresh basil or mint
  • 1/4 cup chopped fresh coriander leaves
  • 1/4 cup dry-roasted unsalted cashews, almonds or peanuts
  • 2 Tbsp. shredded coconut

For Dressing:

  • 1/3 cup fresh lime juice
  • 3 Tbsp fish sauce
  • 1 Tbsp soy sauce
  • 3 Tbsp brown sugar, to taste
  • 1-2 tsp Thai chili sauce


  • Boil shrimp for few minutes till they turn plump.
  • Slightly fry the shredded coconut on a pan till it turns golden brown.
  • Remove the white peel of pomelo and cut it into small cubes.
  • To a bowl add cucumber, red pepper, mint, basil and coriander.
  • Combine all the dressings for salad and stir the sugar well.
  • Now add shrimp to the salad bowl and pour the dressing over it.
  • Add toasted nuts and toss well.
  • Your salad is ready!

Nutrition Facts for Pomelo

The nutritional values of "Pomelo" per 100 grams are:
Nutrition Summary
Total Calories 38
Protein 0.8 g
Fat 0.4 g
Carbohydrate 9.6 g
NutrientsAmount%Daily Value
Calcium, Ca 4 mg 0.4 %
Copper, Cu 0.05 mg 2.4 %
Iron, Fe 0.11  mg 0.61 %
Magnesium, Mg 6 mg 1.5 %
Manganese, Mn 0.02 mg 0.85 %
Phosphorus, P 17 mg 1.7 %
Potassium, K 216  mg 6.17 %
Selenium, Se ~
Sodium, Na 1 mg 0.04 %
Zinc, Zn 0.08 mg 0.53 %
Vitamin A 8  IU 0.16 %
Vitamin C 61 mg 101.67 %
Vitamin B6 0.04 mg 1.8 %
Vitamin E ~
Vitamin K ~
Riboflavin 0.03  mg 1.59 %
Thiamin 0.03 mg 2.27 %
Folate, DFE ~
Niacin 0.22  mg 1.1 %
Sugars ~
Fiber 1  g 4 %
Cholesterol 0 mg 0 %
Water 89.1 g
Carotene, alpha 0 mcg
Carotene, beta 0  mcg
Choline ~
Lycopene ~
View all +
Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.


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