Health Benefits of Pomelo
Medically reviewed by Jonathan Purtell, RDN
Citrus grandis, commonly known as pomelo, is a large citrus fruit native to China and Southeast Asia. Pomelos are considered the major ancestor of the grapefruit and are the largest fruits in the citrus family, with some growing over 12 inches in diameter.
Pomelos have green to yellow-colored skin with white to pink flesh that has a sweet yet acidic taste. The fruit has been consumed as food and used as a natural medicine since ancient times, and eating pomelos may benefit heart health, reduce blood sugar levels, and improve diet quality.
Design by Health
Provides a Rich Source of Vitamin C
Pomelo is an excellent source of vitamin C. One cup of pomelo sections provides 116 milligrams (mg), or 129% of the Daily Value (DV) for this important nutrient. Vitamin C is an essential nutrient, meaning it must be supplied through the diet as your body can’t produce it on its own.
Vitamin C plays a critical role in health and is required for immune function, collagen production, and iron absorption. Vitamin C also functions as a potent antioxidant, protecting cells against reactive compounds called free radicals.
Due to these strong cellular-protective properties, consuming optimal amounts of vitamin C daily can help reduce the risk of several common diseases, including certain cancers, heart disease, and neurological conditions.
Vitamin C and Heart Disease
Studies show that people with higher intakes of vitamin C tend to have fewer heart disease risk factors, such as high cholesterol and artery calcification. A recent study that included data on 2,297 people found that people with higher vitamin C intake from food had a lower risk of abdominal aortic calcification (AAC). AAC is a condition where calcium deposits build up on the walls of the abdominal aorta (the largest artery in the body), which significantly increases the risk of heart disease.
However, vitamin C from dietary supplements wasn’t associated with this protective effect. These findings suggest that increased dietary vitamin C intake could reduce aortic calcification and lower the risk of heart disease and heart-related events like heart attacks.
A vitamin C-rich diet has been associated with lower blood lipid (fat) levels, which could also protect against the development of heart disease.
Vitamin C and Cancer
Research suggests that eating more vitamin C-rich foods could lower your risk for several types of cancer, including breast cancer, esophageal cancer, gastric cancer, lung cancer, pancreatic cancer, and prostate cancer. It may also protect against dementia.
May Protect Heart Health
Eating pomelo may promote heart health in several ways. As mentioned above, the fruit is rich in vitamin C, which could help protect against calcium build-up in the arteries and high blood lipid levels.
Citrus fruits like pomelos also provide flavonoid antioxidants, such as hesperidin, naringenin, naringin, and rutin, all of which have cardiovascular benefits.
Flavonoids decrease inflammation and artery stiffness, improve blood flow, and reduce the oxidation of LDL cholesterol, which is associated with the development and progression of atherosclerosis, or the buildup of plaque in the arteries.
Studies show that people who consume more citrus fruits, like pomelos, tend to have lower rates of heart disease. A review of 81 studies that included data on over four million people found that people who ate more fruit had a lower risk of heart disease, coronary artery disease, and stroke compared to people with lower intakes. The researchers found that citrus fruit consumption was associated with some of the strongest protective benefits.
Research also shows that regular consumption of citrus fruits is associated with healthy blood pressure levels, adding to pomelo’s heart-protective properties.
May Reduce Diabetes Risk
Eating more citrus fruits may protect against diabetes development and support glycemic control, or the balance of blood sugar levels.
Pomelos are packed with plant compounds that have blood sugar-lowering properties. For example, naringenin, one of the main flavonoids in pomelos, is known to have powerful anti-diabetic effects. Studies show that naringenin may help increase cellular glucose uptake and improve insulin sensitivity, which can help reduce blood sugar levels.
Research suggests that increasing your consumption of fresh fruit, like pomelos, may be an effective way to reduce your risk of developing type 2 diabetes. A recent study that included data on over 79,000 people found that each 100-gram (g) per day increase in fruit intake was associated with a 2.8% lower risk of type 2 diabetes.
Another study found that 100 g servings of pomelo had no significant effect on the blood sugar levels of hospitalized patients with type 2 diabetes. This suggests pomelos are a good snack or fruit choice for people trying to manage their blood sugar.
Has Antioxidant Properties
Pomelos are a rich source of plant compounds that have antioxidant and anti-inflammatory effects in the body. Pomelos contain polyphenols, flavonoids, and vitamin C, all of which have powerful health-promoting qualities. These compounds protect against cellular damage that may otherwise lead to disease and promote overall health by regulating inflammation and supporting optimal cellular function.
Research shows that people who follow diets high in foods rich in polyphenols concentrated in pomelo, like ferulic acid, caffeic acid, naringin, and naringenin, tend to have lower rates of common health conditions like heart disease, certain cancers, and neurodegenerative diseases.
One study that analyzed data from 4,592 people found that polyphenol intake was associated with reduced biological aging, which estimates your aging based on the functioning and aging of your cells. These findings suggest that eating more polyphenol-rich foods, like pomelo, may help reduce biological aging by improving cellular health and functioning, which reduces disease risk and promotes longevity.
Nutrition of Pomelo
Pomelo is low in calories, but high in several nutrients, such as vitamin C and potassium.
A one-cup serving of pomelo sections contains:
Calories: 72.2
Carbohydrates: 18.3 grams (g)
Fiber: 1.9g
Fat: 0.08 g
Protein: 1.44 g
Vitamin C: 116 mg, or 129% of the Daily Value (DV)
Copper: 0.091 mg, or 10% of the DV
Potassium: 410 mg, or 9% of the DV
Pomelo is a rich source of vitamin C, with a one-cup serving providing more than 100% of the DV for this essential nutrient.
The fruit is a good source of potassium, which is needed for normal cellular function and blood pressure regulation. A one-cup serving also provides 10% of the DV for copper, a mineral required for critical processes such as red blood cell formation, growth and development, and iron metabolism.
In addition to vitamin C, copper, and potassium, pomelo contains smaller amounts of B vitamins like thiamine and riboflavin, and minerals such as magnesium and phosphorus.
Pomelo also contains some fiber, which helps promote digestive and cardiovascular health by supporting regular and comfortable bowel movements, fueling the growth of beneficial bacteria, and regulating cholesterol levels in the blood.
Risks of Pomelo
Pomelos are safe for most people to enjoy. However, people taking certain medications may need to restrict their intake of this citrus fruit. Pomelo contains compounds called furanocoumarins, which inhibit certain drug-metabolizing enzymes. This can lead to a buildup of medication in the blood and increase the risk of medication-related side effects.
Pomelo, grapefruit, and several other citrus fruits are known to interact with certain medications, including some used to treat high blood pressure and cholesterol levels. Citrus interacts with cyclosporine (Neoral), a medication used to prevent organ rejection in people who have received an organ transplant.
Pomelo and pomelo juice could interact with several medications, so take medications at least four hours apart from pomelo and pomelo products. Speak with your healthcare provider about potential interactions with medications before eating pomelo or other citrus fruits.
People who are allergic to citrus fruits should also avoid pomelo.
Tips for Consuming Pomelo
Pomelo can be enjoyed in the same way as other citrus fruits, like oranges and grapefruits. Pomelos taste similar to grapefruits but have a milder and sweeter flavor.
Most people enjoy pomelos raw, but the fruit can also be made into juices and incorporated into desserts and savory recipes. Here are a few ways to enjoy it:
Add pomelo segments to fruit salads and green salads for a refreshing citrus flavor
Use pomelos to make homemade citrus juice
Try out pomelo juice in cocktail and mocktail recipes
Use pomelo juice to make tangy sweets like curds and mousses
Enjoy pomelo as a nutritious breakfast side dish
Use pomelo juice in place of lemon or lime juice in savory recipes
You can use pomelo as you would other citrus fruits, so don’t be afraid to experiment by adding it to your favorite dishes.
A Quick Review
Pomelos are large citrus fruits that have a refreshingly sweet and tart taste. They’re packed with protective plant compounds and provide essential vitamins and minerals such as vitamin C and potassium.
Adding pomelos to your diet may benefit your health in several ways, such as reducing the risk of developing heart disease and diabetes and increasing vitamin C intake.
Pomelos are safe and healthy for most people to enjoy. However, because pomelos may interact with common drugs, it’s best to check with your healthcare provider before adding pomelo or pomelo juice to your diet, especially if you’re taking one or more medications.
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