Fruit

Pummelo

Health
ScoreA

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.

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Why Pummelo scores 88

Nutrient density33

Protein quality6

Fiber content6

Healthy fats5

Bioactive compounds13

Glycemic impact9

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin C 95%Copper 7.4%Potassium 6.4%Thiamin 3.9%Riboflavin 2.9%

Nutrition

per_100g

Calories

0.8g

Protein

9.6g

Carbs

Fat

Fiber

Health benefits

Enhanced cardiovascular protection through potassium and flavonoid intake

strong evidence

Potassium 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 aging

strong evidence

Vitamin C neutralizes free radicals and regenerates other antioxidants; citrus flavonoids upregulate cellular antioxidant enzyme systems like SOD and catalase

Improved insulin sensitivity and glucose regulation

moderate evidence

Soluble pectin fiber slows gastric emptying and glucose absorption; flavonoids enhance insulin signaling pathways and reduce hepatic glucose production

Reduced infection risk and enhanced immune resilience

moderate evidence

High 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 interactions

moderate evidence

Lower furanocoumarin concentration than grapefruit minimizes CYP3A4 enzyme inhibition, reducing adverse drug interactions

Pairs well 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

Practical tips

·Best timing: morning
·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