Pomelo

Pomelo: Nutrition Facts and Health Benefits

The pomelo (Citrus maxima or Citrus grandis) is the largest citrus fruit in the world and is believed to be the natural ancestor from which grapefruit was derived (through hybridisation with sweet orange). Native to Southeast Asia, it is cultivated extensively across China, Thailand, Vietnam, Malaysia, and Indonesia, where it holds significant cultural importance and is commonly given as a gift during celebrations. A pomelo can weigh anywhere from 500 g to over 2 kg and has thick, pale rind surrounding segments of pale yellow, pink, or red flesh that is drier and less bitter than grapefruit.

Nutritional Value of Pomelo

Pomelo is low in calories — approximately 38 kcal per 100 g of flesh — and provides a useful amount of dietary fibre. It is an excellent source of vitamin C, with a single pomelo providing several times the recommended daily intake. Pomelo also contains folate, potassium, thiamine (B1), riboflavin (B2), and vitamin B6. It contains flavonoids including naringenin and naringin, which are characteristic of citrus fruits, as well as lycopene in pink-fleshed varieties. Like grapefruit, pomelo contains furanocoumarins, which are relevant to medication interactions (see below).

Health Benefits of Pomelo

Pomelo's high vitamin C content supports immune function, collagen synthesis, and antioxidant defence. Its potassium supports heart health and blood pressure regulation. The flavonoids in pomelo have been studied for potential anti-inflammatory effects. Pomelo, like grapefruit, contains compounds that can inhibit the CYP3A4 enzyme in the intestine, which is responsible for metabolising many medications. This can increase blood levels of certain drugs including statins, calcium channel blockers, and immunosuppressants. Anyone taking these medications should consult their doctor before regularly consuming large quantities of pomelo.

How to Select and Store Pomelo

Choose pomelos that feel heavy for their size and have a firm, unblemished rind. The colour of the rind ranges from pale green to yellow and does not necessarily indicate ripeness. Pomelos keep well at room temperature for one to two weeks and can be refrigerated for up to a month. The thick rind protects the flesh well. Once peeled, the segments should be consumed within a few days.

How to Use Pomelo

Pomelo segments can be eaten fresh after removing the thick, bitter pith and membrane. The flesh is used in salads — particularly in Thai and Southeast Asian cuisine, where it features in pomelo prawn salad — as well as in juices, desserts, and cocktails. The peel is used to make candied citrus rind and marmalade. Pomelo is less acidic and bitter than grapefruit, making it pleasant to eat on its own.