If you enjoy eating pomelo, you will definitely want to know how healthy this fruit is. And if you’re concerned about your figure, we’ll also show you how many calories an average pomelo has, as well as the differences between red pomelo and yellow pomelo.
How many calories does a pomelo have?
A medium pomelo (about 123g) has about 52 calories, and 100g of pomelo contains about 42 calories. We must mention that the nutritional values may vary depending on the size, maturity and origin of the fruit.
Find out how many calories you consume in the Food Calories section
Pomelo – nutritional content
Pomelo is a very tasty fruit and also rich in water, fiber, but also vitamins and minerals.
Here are the average nutritional values for 100g of pomelo:
- Calories: 42 kcal
- Protein: 0.76 g
- Fats: 0.04 g
- Carbohydrates: 10.66 g
- Fibre: 1.1 g
- Sugars: 6.89 g
- Vitamin C: 31.2 mg (34% of the recommended daily dose)
- Vitamin A: 115 IU (2% of the recommended daily dose)
- Iron: 0.08 mg (1% of the recommended daily dose)
- Calcium: 22 mg (2% of the recommended daily dose)
Pomelo is rich in vitamin C, an important vitamin for the immune system, skin health, being also involved in the formation of collagen and the absorption of vegetable iron. It also contains vitamin A, which helps maintain eye and skin health, and minerals such as potassium, which help regulate blood pressure and maintain muscle health.
Pomelo also contains antioxidants, such as lycopene, beta-carotene and flavonoids, which help protect cells against oxidative stress and inflammation. It is also a good source of soluble fiber, which helps maintain a healthy digestive tract, fight constipation and lower blood cholesterol levels.
Another important compound found in pomelo is naringin, a flavonoid that has anti-inflammatory and antioxidant properties and may help reduce the risk of heart disease and type II diabetes.
Photo source: Fit Klumnoi/ shutterstock.com
What are the differences between red pomelo and yellow pomelo?
Even if the color differs, between the two types of trees the differences are quite small.
In terms of taste, the red pomelo is considered to be tastier, being sweeter and juicier compared to the yellow one, which is often more sour. Red pomelo is even more flavorful.
In terms of nutritional content, the red pomelo is richer in antioxidants, while the yellow pomelo is richer in vitamin C.
What are the benefits of consuming pomelo?
Of course, we can enjoy these benefits if we consume this fruit constantly or in cures of several weeks, varying the diet along with other fruits. But even consumed occasionally, pomelo gives us extra vitality and a boost of vitamins, minerals and antioxidants.
Here are the most well-known health benefits of pomelo consumption:
- Contributes to reducing the risk of cardiovascular disease: Pomelo contains soluble fibers such as pectin, which help reduce blood cholesterol levels. It’s also rich in antioxidants like vitamin C, carotenoids, and flavonoids, which can help protect cells from free radical damage.
- Helps maintain the health of the digestive system: Pomelo is rich in fiber, which helps stimulate bowel movement (intestinal peristalsis) and prevent constipation. It also contains digestive enzymes, such as papain and bromelain, which break down proteins and improve digestion.
- Supports skin health: The vitamin C in pomelo helps synthesize collagen, which is important for healthy skin and connective tissue. The vitamin C and other antioxidants in pomelo also help prevent UV damage and reduce the signs of skin aging.
- Helps maintain body weight: Pomelo is a rich source of water and fiber, which can help with satiety and reduce overeating. It also contains enzymes that help burn fat and boost metabolism.
- Supports the health of the immune system: Pomelo contains vitamin C, but also antioxidants that can be involved in stimulating the immune system and preventing infectious diseases.
Article photo source: FotoHelin/ shutterstock.com
