scored 88/100
Pummelo is a large citrus fruit rich in vitamin C and potassium, offering low-calorie hydration with modest fiber content suitable for longevity-focused diets.
12.1 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 88.
Pummelo (Citrus maxima), native to Southeast Asia, is the largest citrus fruit and a ancestral relative of the grapefruit. With only 38 calories per 100g and 61mg of vitamin C (102% of daily value), pummelo delivers potent antioxidant protection with minimal glycemic impact. The fruit's high potassium content (216mg/100g) supports cardiovascular health and electrolyte balance—critical for aging populations. Unlike grapefruit, pummelo has minimal interaction with medications due to lower furanocoumarin content, making it a safer choice for those on pharmaceutical regimens. The white pith beneath the thick rind contains pectin, a soluble fiber that supports gut health and metabolic flexibility. Its fleshy segments have lower sugar density than many citrus varieties, with complex carbohydrates from structural polysaccharides. The combination of vitamin C, potassium, and bioactive flavonoids (naringin, hesperidin) positions pummelo as a fruit suited to inflammatory aging and cardiovascular disease prevention protocols. Traditional use in Asian medicine aligns with emerging research on citrus phenolics and vascular endothelial function.
Potassium regulates blood pressure by counteracting sodium and supporting vascular smooth muscle relaxation; naringin and hesperidin improve endothelial function and reduce arterial stiffness
Vitamin C neutralizes free radicals and regenerates other antioxidants; citrus flavonoids upregulate cellular antioxidant enzyme systems like SOD and catalase
Soluble pectin fiber slows gastric emptying and glucose absorption; flavonoids enhance insulin signaling pathways and reduce hepatic glucose production
High vitamin C supports neutrophil and T-cell function; flavonoids exhibit antimicrobial and anti-inflammatory properties relevant to pathogen defense
Lower furanocoumarin concentration than grapefruit minimizes CYP3A4 enzyme inhibition, reducing adverse drug interactions
Morning consumption maximizes vitamin C absorption for immune priming and provides sustained polyphenol antioxidant coverage throughout the day; potassium supports circadian blood pressure regulation
Fasting-compatible
Can be consumed during intermittent fasting as it's negligible in calories; however, the modest sugar and acid content may slightly stimulate digestion if strict zero-calorie fasting is the goal
Per 100 g of the default form. Bars show how much higher or lower pummelo is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Pummelo is classified as a fruit. Pummelo is a large citrus fruit rich in vitamin C and potassium, offering low-calorie hydration with modest fiber content suitable for longevity-focused diets.
Pummelo scores 88/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Copper, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 1.1 g of protein (~2% of the 50 g daily value).
Not really. A 140 g serving provides about 1.4 g of fiber (~5% of the 28 g daily value).
In a 140 g serving, pummelo is highest in Vitamin C (~95% DV).
Not really. A 140 g serving has about 12.1 g of net carbs (13.5 g total minus 1.4 g fiber).
Best in the morning. Morning consumption maximizes vitamin C absorption for immune priming and provides sustained polyphenol antioxidant coverage throughout the day; potassium supports circadian blood pressure regulation
A typical serving is around 140 g (~53 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating pummelo alongside several other fruit sources.
Pummelo pairs nicely with: Pair with almonds or walnuts because combined vitamin C enhances mineral absorption (iron, zinc) from nuts, and fat-soluble polyphenol uptake; Combine with leafy greens (spinach, kale) because vitamin C boosts non-heme iron bioavailability from plant sources by 3-4 fold; Eat with turmeric or black pepper because citrus flavonoids enhance curcumin absorption and have synergistic anti-inflammatory effects; Mix with yogurt or kefir because probiotics ferment pummelo's pectin fiber, producing short-chain fatty acids that feed beneficial gut bacteria.
Encyclopedia entries that supply the same signature nutrients pummelo contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients pummelocontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.