Pummelo
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.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C85.4 mg95% DV
- Thiamin0.05 mg4% DV
- Riboflavin0.04 mg3% DV
- Niacin0.31 mg2% DV
- Copper0.07 mg7% DV
- Potassium302.4 mg6% DV
- Magnesium8.4 mg2% DV
- Phosphorus23.8 mg2% DV
- Manganese0.02 mg1% DV
- Zinc0.11 mg1% DV
- Iron0.15 mg<1% DV
- Calcium5.6 mg<1% DV
- Sodium1.4 mg<1% DV
- Polyphenols~210 mg
Score · 83/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C68% DV
- Copper5% DV
- Potassium5% DV
- Thiamin3% DV
- Riboflavin2% DV
Overview
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.
Health Benefits (5)
- Enhanced cardiovascular protection through potassium and flavonoid intakestrongPotassium regulates blood pressure by counteracting sodium and supporting vascular smooth muscle relaxation; naringin and hesperidin improve endothelial function and reduce arterial stiffness
- Robust antioxidant defense reducing oxidative stress and cellular agingstrongVitamin C neutralizes free radicals and regenerates other antioxidants; citrus flavonoids upregulate cellular antioxidant enzyme systems like SOD and catalase
- Improved insulin sensitivity and glucose regulationmoderateSoluble pectin fiber slows gastric emptying and glucose absorption; flavonoids enhance insulin signaling pathways and reduce hepatic glucose production
- Reduced infection risk and enhanced immune resiliencemoderateHigh vitamin C supports neutrophil and T-cell function; flavonoids exhibit antimicrobial and anti-inflammatory properties relevant to pathogen defense
- Safer alternative to grapefruit for medication interactionsmoderateLower furanocoumarin concentration than grapefruit minimizes CYP3A4 enzyme inhibition, reducing adverse drug interactions
Food Pairings
- ·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
Practical Tips
- ·Select pummelos with thin, smooth skin and heavy weight for their size—indicator of juice content and maturity; store at room temperature for 1-2 weeks or refrigerate up to 3 weeks
- ·Consume the white pith (2-3mm thickness) as it contains 90% of the pectin and naringin; modern cultivars have thinner, less bitter pith than heritage varieties
- ·Segment and consume whole fruit rather than juicing to preserve fiber; juice loses 70% of polyphenol content through oxidation within 30 minutes of extraction
- ·If taking statins, calcium channel blockers, or immunosuppressants, verify with pharmacist before regular consumption; pummelo is safer than grapefruit but individual sensitivity varies
Optimal Timing
Morning consumption maximizes vitamin C absorption for immune priming and provides sustained polyphenol antioxidant coverage throughout the day; potassium supports circadian blood pressure regulation
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
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.
What people ask about pummelo
What is pummelo?
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.
Is pummelo healthy?
Pummelo scores 83/100 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.
Is pummelo high in protein?
Not particularly. A 140 g serving provides about 1.1 g of protein (~2% of the 50 g daily value).
Is pummelo high in fiber?
Not really. A 140 g serving provides about 1.4 g of fiber (~5% of the 28 g daily value).
What vitamins and minerals are in pummelo?
In a 140 g serving, pummelo is highest in Vitamin C (~95% DV).
Is pummelo keto-friendly?
Not really. A 140 g serving has about 12.1 g of net carbs (13.5 g total minus 1.4 g fiber).
When is the best time to eat pummelo?
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
How much pummelo should I eat?
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.
What pairs well with pummelo?
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.
Supplements that mirror Pummelo's nutrient profile
Encyclopedia entries that supply the same signature nutrients pummelo contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Pummelo
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.