Red pomelo is a nutritious citrus fruit offering a range of health benefits. Here is the nutritional content for one pomelo fruit (approximately 609 grams):
- Calories: 231
- Total Carbohydrates: 58.6 g
- Fiber: 6.1 g
- Total Fat: 0.2 g
- Protein: 4.6 g
- Sodium: 6.1 mg
- Vitamin C: 371 mg (412% Daily Value, DV)
- Copper: 0.3 mg (33% DV)
- Potassium: 1,320 mg (28% DV)
- Thiamine: 0.2 mg (17% DV)
- Riboflavin: 0.2 mg (15% DV)
- Vitamin B6: 0.2 mg (12% DV)
- Magnesium: 36.5 mg (9% DV)
- Phosphorus: 104 mg (8% DV)
- Niacin: 1.3 mg (8% DV)
Pomelos also contain small amounts of manganese, iron, zinc, and calcium. This fruit is low in calories but high in fiber, vitamin C, copper, and potassium, making it a healthy choice for inclusion in your diet.
Pomelo fruit is the largest citrus fruit in size: with a thirty centimeters diameter. It differs from grapefruit in the peel’s color and more elastic fibers inside.
The rind of the pomelo is very thick. The pulp has large slices, which have a relatively thick peel. There may be seeds inside of each lobule.
The taste of pomelo is sour-sweet, with notes of bitterness; it reminds of the taste of grapefruit. The pulp of the pomelo is drier than other citrus fruits.
Pomelo originally appeared in Southeast Asia, Malaysia, and grew on the islands of Tonga and Fiji. In China, they knew it as early as one hundred BC. e. Pomelo is produced in Japan, India, Indonesia, Israel, USA (in California).
Varieties: Pomelos vary in peel color (from yellow to pink) and pulp color (from dark pink to white), affecting the taste, which ranges from sour to sweet.
Composition: Low in calories (35 kcal/100g) but rich in vitamins (especially Vitamin C), minerals (potassium, phosphorus, calcium, sodium, iron), B vitamins, and dietary fiber.
Health Benefits: Enhances satiety, aids in breaking down fats and proteins, normalizes heart function, regulates blood pressure, and boosts the immune system.
Antioxidant Properties: High in vitamin C and antioxidants, pomelo helps in collagen synthesis, skin elasticity, and cell restoration, which is particularly beneficial for older individuals.
Use in Culinary: The fruit is common in Asian cuisine, used fresh in salads, desserts, meat dishes, and baked dishes with fish or vegetables. The peel is used to make jam, dried for tea, and compotes.
Popular Recipes: Candied pomelo pulp, candied peel, and Pomelo Sago.
Season: Best bought in winter (December to February).
Selection Tips: Look for slightly soft, shiny, smooth skin and a bright, fresh aroma.
Storage: Unpeeled pomelo can last a month at room temperature or two months in the refrigerator. Peeled pomelo should be consumed within three days.
Durability: Pomelo can withstand falls up to ten meters due to its porous, cellular structure under the skin, which acts as a cushion.
Cultural Significance: In China, Thailand, and Vietnam, pomelo is a valuable New Year gift used in ceremonial releases.
Size and Varieties: Among citrus fruits, pomelos hold the record for size, weighing up to 2 kilograms (4.4 pounds). They come in various colors and tastes, from sweet to slightly bitter.
With their unique history, cultural significance, and varied health benefits, Pomelos offers more than just a nutritional punch. They are a testament to the diversity and richness of nature’s bounty. Before making dietary changes, consult healthcare professionals, especially when on medication.
Note: This article is informational and not a substitute for professional medical advise.
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USDA National Nutrient Database
Provides comprehensive details on the nutritional content of pomelo, including calories, vitamins, and minerals. Source: USDA Food Data Central -
Food and Agriculture Organization (FAO)
Offers insights into the origins, cultivation, and global distribution of pomelo. Source: FAO Citrus Fruit -
National Institutes of Health (NIH) – Office of Dietary Supplements
Discusses the health benefits of vitamins and minerals found in pomelo, particularly Vitamin C and potassium. Source: NIH Office of Dietary Supplements -
Journal of Agricultural and Food Chemistry
Contains studies on the antioxidant properties of citrus fruits, including pomelo. Source: Journal of Agricultural and Food Chemistry -
CABI Invasive Species Compendium
Provides information on the historical distribution and cultivation practices of pomelo in various regions.Source: CABI Pomelo Profile -
Asia-Pacific Journal of Public Health
Discusses the cultural significance and health impacts of consuming citrus fruits like pomelo in Asian countries. Source: Asia-Pacific Journal of Public Health -
Harvard T.H. Chan School of Public Health
Details the benefits of dietary fiber and antioxidants found in fruits like pomelo. Source: Harvard Nutrition Source -
Encyclopedia Britannica
Provides historical context and detailed descriptions of pomelo’s characteristics and varieties. Source: Encyclopedia Britannica Pomelo -
Chinese Journal of Integrative Medicine
Highlights traditional uses of pomelo in Asian medicine and its health benefits. Source: Chinese Journal of Integrative Medicine Note: This article is informational and not a substitute for professional medical advice.
Pomelo Benefits
Pomelo benefits are great! This fruit has many health properties and in this expanded exploration, we’ll uncover some intriguing facts about pomelos alongside their nutritional advantages.
