Fruits / Citrus Fruits
Pomelo
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 64% |
| Calories | 51kcal / 2530kcal (2%) |
Macronutrients
Protein | 0.7 g/ 71g (0.99%) | ||||
Total Fat | 0.6 g/ 42g (1%) low | ||||
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Total Carbs | 10.6 g/ 348g (3%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 46 mg/ 70mg (65%) high |
Minerals
Calcium | 30 mg/ 750mg (4%) |
Phosphorus | 18 mg/ 700mg (2%) |
Iron | 0.7 mg/ 12mg (5%) |
Sodium | 2 mg/ 1500mg (0.13%) free |
What is this food?
Pomelo (a type of citrus fruit). For every 100g, it has about 51 kcal, with carbohydrates (10.6g), natural sugars (8.5g), and some fiber (1.1g).
Why it matters to health
Pomelo is a good choice for everyday meals and snacks because it’s light in calories and provides dietary fiber that can help you feel full and support healthy digestion. The natural sugars are balanced by the fiber, and it also has very low fat and almost no sodium, which makes it easy to fit into a balanced Filipino eating pattern (3 meals + 1–2 snacks a day).
Healthier tips
- Enjoy it as a snack: a bowl of pomelo can replace sweeter snacks like pastries or candies.
- Pair it with protein or healthy fats for better fullness—e.g., pomelo with a small serving of yogurt or a handful of nuts.
- If you’re watching blood sugar, keep portions to about 1–2 cups per snack and avoid adding lots of sugar or condensed milk.
- Use it alongside meals: try pomelo with rice meals as a refreshing side to add fiber and flavor.
Common Filipino dishes
Pomelo as a fruit snack, Pomelo with yogurt, Pomelo fruit salad, Sinigang with side of pomelo, Pomelo with ginataan (lightly)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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