Know what’s on your plate
Pummelo
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 38 kcal —
- Protein 0.8 g 2%
- Carbohydrate 8.6 g 3%
- Fat 0 g 0%
- Saturated fat 0 g 0%
- Fibre 1 g 4%
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 61 mg 68%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.22 mg 1%
- Vitamin B6 0.04 mg 2%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 4 mg 0%
- Iron 0.11 mg 1%
- Magnesium 6 mg 1%
- Phosphorus 17 mg 1%
- Potassium 216 mg 5%
- Zinc 0.08 mg 1%
- Copper 0.05 mg 5%
- Manganese 0.02 mg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 38 | 0.8 g | 8.6 g | 0 g |
| 1 × cup, sections | 190 g | 72 | 1.4 g | 16 g | 0.1 g |
| 1 × fruit without refuse | 609 g | 231 | 4.6 g | 53 g | 0.2 g |
| 2 × cup, sections | 380 g | 144 | 2.9 g | 33 g | 0.2 g |
| ½ × cup, sections | 95 g | 36 | 0.7 g | 8.2 g | 0 g |
| 3 × cup, sections | 570 g | 217 | 4.3 g | 49 g | 0.2 g |
| 4 × cup, sections | 760 g | 289 | 5.8 g | 66 g | 0.3 g |
Similar foods
Questions about Pummelo
How do you choose a ripe pummelo?
Choose one that feels heavy for its size, with firm, evenly coloured skin and a fresh citrus scent. A little surface blemishing is usually less important than a fruit that feels light or has soft, sunken patches.
How do you peel and prepare a pummelo?
The rind and white pith are thick, so cut a shallow ring through them at the top and peel them away by hand. Separate the segments, then peel off the tough membrane around each one to reveal the juicy flesh.
How should you store a pummelo after cutting it?
Keep a whole pummelo in a cool, dry place; refrigerate it if your kitchen is warm. Cover peeled segments in an airtight container and refrigerate them, then eat them within a few days before they dry out.
What goes well with pummelo in a salad?
Its sweet-tart segments work especially well with prawns, fresh herbs, chilli and a lime dressing. They are also used in Thai yum som-o, a salad often made with coconut, peanuts and a savoury dressing.
Can you use grapefruit instead of pummelo?
Yes, grapefruit works in salads and desserts, but it is juicier and often more bitter, so use a little less dressing at first. Pummelo pieces are firmer and larger, and their membranes are usually removed before eating.
Is pummelo the same as grapefruit?
No. Pummelo is a separate citrus fruit with a thick rind and large, usually mild-tasting segments; grapefruit is smaller and typically more tart or bitter. Pummelo is also one of the ancestors of the modern grapefruit.
How much pummelo is a typical serving?
A few peeled segments, around 150–190 g of flesh, makes a generous snack or fruit-salad portion. Pummelo is a source of vitamin C: 100 g contains 61 mg.
Source: Canadian Nutrient File 1674 · per 100 g · carbohydrate per EU label, fibre excluded
