Pomelo
Pomelo is a large citrus fruit native to Southeast Asia, rich in vitamin C and dietary fiber with a mild sweet-tart flavor. It contains bioactive compounds including naringin and limonoids that have been studied for antioxidant and metabolic effects.
Also known as: Citrus maxima, pummelo, Chinese grapefruit, Pummelo
Scientific & Editorial Standard: This information is synthesized from peer-reviewed databases (such as PubMed, NIH, NHS, and Mayo Clinic) and validated using multi-model cross-referencing by the Plateify Editorial Team. It is intended for educational purposes and is not medical advice. If you suspect food sensitivities, consult a healthcare provider.
Pomelo (Citrus maxima) is the largest citrus fruit, native to Southeast Asia and now cultivated across tropical and subtropical regions including Thailand, Indonesia, and southern China. The fruit resembles a large grapefruit but has thicker skin, milder flavor, and less bitterness. Pomelo is eaten fresh as a dessert fruit, segmented and consumed whole, or used in salads and Asian cuisine. It is also available as juice, though less commonly than other citrus varieties.
A 100 g serving of raw pomelo provides approximately 38 kcal, 9 g carbohydrate, 1 g fiber, and 61 mg vitamin C (about 68% of the daily reference intake). Pomelo contains negligible fat and protein. The fruit's main bioactive compounds are flavonoids (particularly naringin), limonoids, and ascorbic acid. These compounds have antioxidant properties and are studied for activity following metabolism in the gut.
Vitamin C and Immune Function
Pomelo's vitamin C content supports collagen synthesis, iron absorption, and immune cell function. A single medium pomelo fruit can provide a substantial amount of vitamin C, well exceeding the 75–90 mg daily recommendation for adults. Consuming vitamin C as part of a whole fruit also provides dietary fiber and polyphenols that contribute to overall nutritional quality.
Dietary Fiber and Blood Sugar
Pomelo contains soluble and insoluble fiber (approximately 1 g per 100 g), which can slow gastric emptying and moderate postprandial glucose absorption. The glycemic index of pomelo is estimated at around 25–30, placing it in the low glycemic-index range. Portion awareness remains important, as a whole medium pomelo contains a significant amount of total carbohydrate and is best consumed as part of a mixed meal. Individuals taking certain medications should be aware that pomelo, like other citrus fruits, contains furanocoumarins — see the medication interaction section below.
Tolerance and Portions
Pomelo is well-tolerated in typical serving sizes (1 segment or 150–200 g fresh fruit per occasion). It is not a common allergen, though oral allergy syndrome can occur in individuals with tree pollen sensitivity. Pomelo contains furanocoumarins in lower concentrations than grapefruit; however, those taking CYP3A4-metabolized medications such as certain statins, immunosuppressants, and antihistamines should not assume pomelo is entirely safe — consultation with a pharmacist is warranted. Excessive intake (more than one whole fruit daily) may, in susceptible individuals, contribute to dental erosion or reflux symptoms due to acidity. Most individuals without relevant medication interactions can safely consume 1–2 pomelo fruits weekly.
Frequently Asked Questions
Does pomelo interact with medications like grapefruit does?
Pomelo contains furanocoumarins — the compounds responsible for grapefruit's drug interactions — but generally at lower concentrations than grapefruit. These compounds inhibit the CYP3A4 enzyme involved in metabolizing many medications, including certain statins, immunosuppressants, and antihistamines. Individuals taking any of these medications should consult a pharmacist before consuming pomelo regularly, rather than assuming it is entirely safe.
How much vitamin C is in pomelo?
A 100 g serving contains about 61 mg of vitamin C. A medium pomelo provides a substantial amount of vitamin C, well above the adult daily recommendation of 75–90 mg. Eating pomelo as a whole fruit also provides fiber and polyphenols alongside the vitamin C.
Is pomelo safe for people with blood sugar concerns?
Pomelo has a low estimated glycemic index (around 25–30) and moderate carbohydrate content, making it generally suitable for people managing blood sugar levels. A typical serving of 150–200 g is appropriate, and pairing it with a source of protein or fat can help moderate glucose response. Portion awareness matters, as a whole fruit contains a meaningful amount of carbohydrate. Individuals with diabetes should discuss fruit choices with their healthcare provider.
Can pomelo trigger allergies or sensitivities?
Pomelo is not a common allergen. However, individuals with oral allergy syndrome triggered by tree pollen may experience mild mouth or throat itching. Those with acid reflux or citric acid sensitivity may find that large amounts of pomelo aggravate symptoms. Most people tolerate 1–2 servings per week without issue.
Sources
- Citrus Fruits — The Nutrition Source — Harvard T.H. Chan School of Public Health — Nutrition Source
- Grapefruit Juice and Some Drugs Don't Mix — FDA
- Vitamin C: Fact Sheet for Health Professionals — NIH Office of Dietary Supplements
- FoodData Central: Pomelo Raw — USDA FDC
Educational content: This page is for general informational purposes only. Individual responses to foods vary widely. If you suspect a food allergy or sensitivity, consult a licensed dietitian, allergist, or physician before making dietary changes. Full disclaimer
Some content on this site is AI-assisted. While we strive for accuracy, information may not reflect the latest research. Always verify health information with a professional.
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