Calories and Protein in Pomelo
Nutrition data for pomelo, raw (pummelo).
Quick answer: 1 cup of sections (190 g) of pomelo has about 72 calories, 1.4 g of protein, 0.1 g of fat and 18 g of carbohydrate. Per 100 g it has 38 calories and 0.8 g of protein. These figures are for pomelo that is raw (pummelo).
- 72calories
- 1.4 gprotein
- 0.1 gfat
- 18 gcarbs
per 1 cup of sections (190 g)
Serving sizes for pomelo
| Serving | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 100 grams | 100 g (3.5 oz) | 38 | 0.8 g | 0 g | 9.6 g |
| 1 cup of sections | 190 g (6.7 oz) | 72 | 1.4 g | 0.1 g | 18 g |
| 1 whole pomelo, without peel | 609 g (22 oz) | 231 | 4.6 g | 0.2 g | 59 g |
Because the peel is so thick, most of a pomelo is not edible. USDA lists a cup of sections at about 190 g and a whole fruit without peel at about 609 g.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 cup of sections (190 g) | % Daily Value* |
|---|---|---|---|
| Calories | 38 | 72 | |
| Total fat | 0 g | 0.1 g | 0% |
| Sodium | 1 mg | 2 mg | 0% |
| Total carbohydrate | 9.6 g | 18 g | 7% |
| Dietary fiber | 1 g | 1.9 g | 7% |
| Protein | 0.8 g | 1.4 g | 3% |
| Potassium | 216 mg | 410 mg | 9% |
| Calcium | 4 mg | 8 mg | 1% |
| Iron | 0.1 mg | 0.2 mg | 1% |
| Magnesium | 6 mg | 11 mg | 3% |
| Vitamin C | 61 mg | 115.9 mg | 129% |
*Percent Daily Value uses the FDA reference amounts for a 2,000 calorie diet and is calculated for 1 cup of sections (190 g). Source: USDA FoodData Central, record 167754 (Pummelo, raw).
Serving calculator
Enter an amount to see the calories and protein for exactly what you are eating.
- -calories
- -g protein
- -g fat
- -g carbs
About pomelo nutrition
The pomelo is the largest citrus fruit, with a very thick peel and pale, mild segments. USDA lists it as pummelo.
- Vitamin C: 116 mg in 1 cup of sections, about 129 percent of the Daily Value.
How preparation changes the numbers
- These figures are for the raw flesh only, without peel or pith.
- The FDA says pomelos might have the same effect on some medicines as grapefruit juice. If you take prescription drugs, ask your pharmacist.
How pomelo compares
Per 100 g, pomelo ranks #22 of 30 foods on this site for protein and #7 for fewest calories.
Protein per 100 g
Calories per 100 g
Questions about pomelo
72 calories in 1 cup of sections (190 g) of pomelo, or 38 calories per 100 g. These figures are for pomelo that is raw (pummelo).
1.4 g of protein in 1 cup of sections (190 g) of pomelo, or 0.8 g per 100 g. Protein makes up about 8 percent of its calories.
About 72 calories in a cup of sections (190 g).
About 116 mg in a cup of sections, roughly 129 percent of the Daily Value, based on USDA data.
No, but they are related. The pomelo is one of the parent fruits of the grapefruit. It is larger, with a thicker peel and a milder, sweeter taste.
Related guides
Work out your own numbers
More in citrus fruits and juices
Sources and method
Nutrient values come from USDA FoodData Central (SR Legacy), record 167754: Pummelo, raw, retrieved 2026-09-30. Serving weights are USDA household measures, or a simple fraction of one. Brands, growing conditions and cooking method change real-world numbers, so treat every figure as a good estimate. Written and reviewed by Claudio; read how we develop and check our numbers.
