Pummelo

Nutrition per ~140 g · 1 medium piece

12.1 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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

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