Nutrition facts · Fruit
Calories in Pomelo
Raw pomelo has 38 calories per 100 g, and a 1-cup serving of sections (190 g) has 72 calories. Almost all of those calories come from carbohydrates, with 9.6 g of carbs per 100 g, very little protein and essentially no fat.
Calories come from: Carbs 92% · Fat 0% · Protein 8%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 38 kcal | 0.8 g | 9.6 g | 0 g |
| 1 cup, sections | 190 g | 72 kcal | 1.4 g | 18.3 g | 0.1 g |
| 1 pomelo (without peel) | 609 g | 231 kcal | 4.6 g | 58.6 g | 0.2 g |
Full nutrition (Per 100 g)
| Calories | 38 kcal |
|---|---|
| Protein | 0.8 g |
| Carbohydrates | 9.6 g |
| Fiber | 1 g |
| Fat | 0 g |
| Sodium | 1 mg |
What changes the calories
- A whole pomelo is mostly thick peel and pith, so weighing the fruit before peeling will make the portion look much larger than what you actually eat.
- Pomelos vary a lot in size, so the calories in one whole fruit depend heavily on how big it is.
- Adding sugar, honey, chili-sugar dips or syrup, as is common in some fruit salads and snacks, adds the calories of those toppings on top of the fruit itself.
- Candied pomelo peel is a different food from the fresh flesh, because the sugar used to make it adds substantial calories.
Tips for logging it accurately
- Peel the pomelo and remove the membranes you won't eat, then weigh only the edible sections for the most accurate entry.
- Choose a raw pomelo entry when logging fresh fruit, and log any sugar, dips or dressings as separate items.
- Snap a photo of your bowl in BerryFit to log it quickly, then adjust the portion if you weighed the sections.
Log Pomelo in seconds
Snap a photo of your meal or search for Pomelo in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a whole pomelo?
One pomelo without peel, weighing 609 g, has 231 calories. Larger or smaller fruits will differ, so weighing the peeled flesh gives a better estimate.
How many calories are in a cup of pomelo?
A 1-cup serving of pomelo sections (190 g) has 72 calories, with 18.3 g of carbs, 1.4 g of protein and 0.1 g of fat.
Is pomelo high in carbs?
Pomelo's calories come mostly from carbohydrates, at 9.6 g per 100 g, including 1 g of fiber. Like most fresh fruit, it contains little protein and almost no fat.
How does pomelo compare to other fruits in calories?
At 38 calories per 100 g, pomelo is in a similar range to cantaloupe melon at 34 and peach or Asian pear at 42 calories per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Pummelo, raw, FDC ID 167754); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
