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The glycemic index (GI) of pomelo equals to 30, which classifies it as a low GI food. The glycemic load (GL) of pomelo is equal to 3.0, which classifies it as a low GL food.

Nutrition Facts
Calories (kcal) 38
Carbohydrates (g) 10.0
Proteins (g) 0.8
Fats (g) 0.0

100 grams of pomelo contain 38 kcal (159 kJ), 0.8 grams of proteins, 10.0 grams of carbohydrates, and 0.0 grams of fats.

Pomelo is a citrus fruit that is similar in appearance to a grapefruit, but is larger in size and has a thicker rind. This fruit is native to Southeast Asia and is commonly consumed in many parts of the world, including Asia, the Americas, and the Caribbean. Pomelo is a low-calorie fruit that is rich in nutrients and provides numerous health benefits.

Nutritional Benefits of Pomelo:

Pomelo is a nutrient-dense fruit that contains a variety of vitamins, minerals, and antioxidants. One medium-sized pomelo (about 21 ounces or 600 grams) provides the following nutrients:

  • Calories: 231
  • Protein: 4 grams
  • Carbohydrates: 59 grams
  • Fiber: 9 grams
  • Fat: 1 gram
  • Vitamin C: 600% of the daily value (DV)
  • Vitamin A: 28% of the DV
  • Potassium: 21% of the DV
  • Magnesium: 10% of the DV
  • Calcium: 8% of the DV

Pomelo is also a good source of other nutrients, such as folate, thiamin, and vitamin B6.

Health Benefits of Pomelo:

  1. Boosts Immune System:

Pomelo is an excellent source of vitamin C, which plays a critical role in maintaining a healthy immune system. Vitamin C helps to protect cells from damage caused by free radicals, stimulates the production of white blood cells, and enhances the body’s ability to fight infections.

  1. Promotes Digestive Health:

Pomelo is a rich source of fiber, which is essential for maintaining good digestive health. Fiber helps to promote regular bowel movements, prevents constipation, and reduces the risk of developing digestive disorders, such as irritable bowel syndrome and colon cancer.

  1. Lowers Cholesterol:

Pomelo contains pectin, a type of soluble fiber that helps to lower cholesterol levels in the body. Pectin binds to cholesterol in the digestive tract, preventing it from being absorbed into the bloodstream.

  1. Reduces Inflammation:

Pomelo is rich in antioxidants, which help to reduce inflammation in the body. Chronic inflammation has been linked to many health problems, including heart disease, diabetes, and cancer.

  1. Supports Weight Loss:

Pomelo is a low-calorie fruit that is high in fiber, making it an excellent food for weight loss. Fiber helps to keep you feeling full for longer periods, reducing the urge to overeat.

How to Incorporate Pomelo into Your Diet:

Pomelo can be consumed in many different ways, including:

  1. Raw: Pomelo can be peeled and eaten raw, either by itself or as part of a fruit salad.
  2. Juice: Pomelo can be juiced to make a refreshing and nutritious beverage.
  3. Salsa: Pomelo can be chopped up and used in salsa or as a topping for fish or chicken dishes.
  4. Desserts: Pomelo can be used to make a variety of desserts, including cakes, tarts, and sorbets.


Pomelo is a delicious and nutritious fruit that provides numerous health benefits. It is rich in fiber, vitamins, minerals, and antioxidants, making it an excellent addition to any diet. Regular consumption of pomelo can help to boost the immune system, promote digestive health, lower cholesterol levels, reduce inflammation, and support weight loss. Try incorporating pomelo into your diet today to enjoy its many health benefits.

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