How many calories are in a pomelo?
A cup of pomelo sections weighs 190 g and carries 72 calories. Per 100 g the fruit runs 38 calories, which puts it among the lightest things you can put in a bowl. The catch is size: a whole peeled pomelo is 609 g, so it lands at 231 calories.
You'd need to walk about 14 minutes to burn the 72 calories in a 1-cup (190 g) serving.
How long does it take to burn off pomelo?
A 1-cup (190 g) serving is 72 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 72 kcal |
|---|---|
| Walking, brisk | 14 min |
| Cycling, moderate | 9 min |
| Swimming, moderate | 10 min |
| Jogging | 8 min |
| Weight training, moderate | 16 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (190 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Pomelo quick facts
- US servings, from one ounce to the whole fruit
- Whole fruit, cup of sections, and dried pieces
- Potassium is the row that surprises
- How does pomelo compare?
- Most popular pomelo brands
- FAQ
Pomelo quick facts
The record behind every number here is SR Legacy 167754, "Pummelo, raw". It is the only whole-food entry for this fruit in USDA FoodData Central, and it matches what a shopper actually brings home: peeled segments off a fresh pomelo, no syrup and no drying. Everything else filed under the name is processed - dried strips, candied pieces, and flavored sparkling water.
The serving column below uses the USDA household measure of one cup of sections, 190 g. That is the size most people scoop into a bowl, and it is the number worth memorizing.
| Nutrient | Per 100 g | Per 1 cup sections (190 g) | % Daily Value |
|---|---|---|---|
| Calories | 38 | 72 | — |
| Total fat | 0.04 g | 0.1 g | 0% |
| Carbohydrate | 9.62 g | 18.3 g | 7% |
| Dietary fiber | 1 g | 1.9 g | 7% |
| Protein | 0.76 g | 1.4 g | 3% |
| Sodium | 1 mg | 2 mg | 0% |
| Potassium | 216 mg | 410 mg | 9% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Three rows that usually appear on a Nutrition Facts panel are missing on purpose. USDA does not publish total sugars, added sugars or saturated fat for this record, so putting a figure in those cells would mean inventing one. Cholesterol is zero, as it is in every plant food. The Daily Value percentages follow the FDA reference amounts for a 2,000-calorie day.
US servings, from one ounce to the whole fruit
Pomelo is sold as a single heavy fruit, often the size of a small melon, and that is where calorie counts go wrong. The flesh is light. The quantity is not.
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 11 kcal |
| Half a cup, sections | 95 g | 36 kcal |
| One cup, sections | 190 g | 72 kcal |
| Half a fruit, peeled | 305 g | 116 kcal |
| One fruit, peeled | 609 g | 231 kcal |
| Per 100 g | 100 g | 38 kcal |
Two of these are USDA household measures: the 190 g cup of sections and the 609 g whole peeled fruit. The ounce, the half cup and the half fruit are our own arithmetic from the USDA 100 g figure, not USDA servings. All of them describe edible flesh only - the rind and that famously thick white pith get thrown away before the fruit ever reaches the scale, which is why 609 g is a realistic weight for something that felt much heavier in the store.
If you log by eye rather than by scale, one segment of a large pomelo runs somewhere near a half cup. Two segments and you are at roughly the cup line, 72 calories.
Whole fruit, cup of sections, and dried pieces
The fresh fruit barely changes per gram no matter how you cut it. What changes everything is water removal.
| Version | Per 100 g | Typical portion | Calories |
|---|---|---|---|
| Fresh sections | 38 kcal | one cup (190 g) | 72 kcal |
| Whole peeled fruit | 38 kcal | one fruit (609 g) | 231 kcal |
| Dried pomelo | 370 kcal | 1 oz (28 g) | 105 kcal |
| Candied li hing pomelo | 370 kcal | 1 oz (28 g) | 105 kcal |
| White grapefruit, for reference | 37 kcal | one cup-match (190 g) | 70 kcal |
Dried pomelo is the trap. At 370 calories per 100 g it is almost ten times the fresh fruit, so a single ounce out of the bag costs 105 calories against 11 calories for an ounce of fresh segments. Two of the dried products on US shelves list 350 calories per 100 g with a 50 g serving size, which prints as 175 calories on the pouch - a snack, not a fruit portion. Li hing versions add salted plum powder and sugar on top of that.
The whole fruit deserves its own line because nobody eats a pomelo the way they eat an orange. Peeling one is a project, the segments pile up, and 609 g of flesh goes down easily in front of a movie. That is 231 calories, 58.6 g of carbohydrate and 6.1 g of fiber. Still modest for the volume, but it is not the 38 calories the label search suggested.
Potassium is the row that surprises
The number worth noticing on this fruit is not the calorie count. A cup of sections delivers 410 mg of potassium, 9% of the Daily Value, and a whole peeled fruit delivers 1,315 mg, or 28% of the Daily Value, for 231 calories. Very few foods hand over a quarter of the day's potassium at that price. The NIH Office of Dietary Supplements potassium fact sheet notes that most American adults fall short of the recommended intake, so a fruit that moves the needle this far is doing real work.
Fiber follows the same pattern. One gram per 100 g sounds thin, but scaled to a whole fruit that is 6.1 g, 22% of the 28 g Daily Value. Sodium is effectively absent: 2 mg in a full cup, less than a tenth of a percent of the 2,300 mg limit.
Protein and fat are the rows to ignore. At 1.4 g and 0.1 g per cup, pomelo is not contributing to either. If you are building a snack around it, the fruit is the carbohydrate and the volume; something else has to be the protein. MyPlate counts one cup of fruit sections toward the daily fruit target, so a cup of pomelo settles half of a typical adult goal for 72 calories.
How does pomelo compare?
| Fruit | Per 100 g | US serving | Calories |
|---|---|---|---|
| Pomelo | 38 kcal | one cup sections, 190 g | 72 kcal |
| White grapefruit, raw | 37 kcal | cup-match, 190 g | 70 kcal |
| Mandarin oranges, canned in juice, drained | 38 kcal | cup-match, 190 g | 72 kcal |
| Yellow peaches, raw | 39 kcal | cup-match, 190 g | 74 kcal |
The 190 g weights for grapefruit, mandarins and peaches are our own arithmetic, matched to the pomelo cup so the four sit on the same scale rather than on four different household measures.
Our take: for calorie counting, these four are the same food. Of the four, only white grapefruit comes in lighter, and by a single calorie per 100 g - a rounding error, not a reason to choose. Pick on the things that actually differ. Grapefruit brings slightly more protein and fiber, 0.88 g and 1.1 g per 100 g against pomelo's 0.76 g and 1 g, and it interacts with several prescription medications, which pomelo shares as a close relative. Drained canned mandarins match pomelo's calories but lose fiber down to 0.9 g per 100 g. Pomelo wins on potassium and on sheer volume: no other fruit here comes in a 609 g single-serving package. If you want the biggest bowl for the fewest calories, pomelo is the pick. If you want the fruit that needs no peeling on a Tuesday morning, it is the worst one on the list.
Most popular pomelo brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Nutty & Fruity Green Pomelo (dried) | 350 cal |
| Nutty & Fruity Yellow Pomelo (dried) | 350 cal |
| Ktm Dried Pomelo | 370 cal |
| Ktm Li Hing Pomelo | 370 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Pomelo FAQs
How many calories are in a whole pomelo?
A whole peeled pomelo weighs 609 g and comes to 231 calories, using the USDA figure of 38 calories per 100 g. That is the fruit alone, with the thick pith and rind already removed. Peel and eat one in a sitting and you have logged roughly three cups of sections.
How many calories are in one cup of pomelo sections?
One cup of sections, 190 g on the scale, is 72 calories. It brings 18.3 g of carbohydrate, 1.9 g of fiber and 1.4 g of protein, plus 410 mg of potassium. Half a cup, 95 g, is 36 calories, which is our own arithmetic from the USDA 100 g figure.
Is pomelo lower in calories than grapefruit?
No, but the gap is one calorie. Pomelo is 38 calories per 100 g and raw white grapefruit is 37. Matched at 190 g, that is 72 calories against 70. Grapefruit carries slightly more protein, 0.88 g per 100 g against 0.76 g, and a little more fiber.
How many carbs are in pomelo?
Pomelo has 9.62 g of carbohydrate per 100 g, so a 190 g cup of sections holds 18.3 g and a whole 609 g fruit holds 58.6 g. Fiber accounts for 1 g of every 100 g. On a 2,000-calorie day the cup covers 7% of the Daily Value for carbohydrate.
How much sugar does a pomelo have?
USDA measures 9.62 g of carbohydrate per 100 g in Pummelo, raw, but publishes no total sugars figure, so there is no honest sugar number to give. Fiber accounts for 1 g of that 100 g, and most of the remaining 8.6 g is fruit sugar, though the split is not measured for this record.
Does pomelo have fiber?
Yes, 1 g per 100 g, which is 1.9 g in a 190 g cup and 7% of the Daily Value. A whole peeled fruit of 609 g brings 6.1 g, or 22%. That is a real contribution for 231 calories, though beans and berries are denser per gram.
How many calories are in dried pomelo?
Dried pomelo runs about 370 calories per 100 g, so a 1 oz handful is 105 calories. Two supermarket brands list 350 per 100 g with a 50 g serving at 175. Drying removes the water that made the fresh fruit cheap, and sugar is usually added.
Is pomelo good for weight loss?
At 38 calories per 100 g it is one of the lighter fruits by weight, and a 190 g cup of sections costs 72 calories with 1.9 g of fiber. The size is what to watch: a whole 609 g fruit is 231 calories, which is a snack-sized budget on its own.
Similar foods
- Tom yum soup — 191 cal per bowl
- Clementine — 35 cal per clementine
- Ceviche — 158 cal per cup
- Pomegranate — 72 cal for 1/2 cup arils
- Clam Chowder — 237 cal per cup
- Chinese Chicken and Broccoli — 206 cal per cup
Count it without the math
Point the camera at the bowl and BodyPal counts the segments for you, cup or whole fruit.
