Pummelo (Raw) – Nutritional Information and Benefits
Pummelo, also known as pomelo, is a large citrus fruit that is not only refreshing but also packed with essential nutrients. Raw pummelo is a great addition to any diet, offering a range of vitamins and minerals while remaining low in calories. Below is a breakdown of the nutritional values and health benefits of this delightful fruit.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 38 kcal |
| Protein | 0.76 g |
| Total Fat | 0.04 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 9.62 g |
| Fiber | 1.0 g |
| Sugar | 0.0 g |
| Calcium | 4 mg |
| Iron | 0.11 mg |
| Magnesium | 6 mg |
| Phosphorus | 17 mg |
| Potassium | 216 mg |
| Sodium | 1 mg |
| Zinc | 0.08 mg |
| Copper | 0.048 mcg |
| Manganese | 0.017 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 61 mg |
| Thiamine (Vitamin B1) | 0.034 mg |
| Riboflavin (Vitamin B2) | 0.027 mg |
| Niacin (Vitamin B3) | 0.22 mg |
| Vitamin B6 | 0.036 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Pummelo
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Rich in Vitamin C: Pummelo is an excellent source of Vitamin C, providing a healthy dose to help boost your immune system, promote healthy skin, and protect against free radicals.
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Low in Calories: At just 38 kcal per 100g, pummelo is an excellent choice for those looking to manage their calorie intake while still enjoying a flavorful and hydrating snack.
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High in Potassium: With 216 mg of potassium per 100g, pummelo helps maintain proper fluid balance, supports heart health, and aids in muscle function.
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Dietary Fiber: Pummelo contains 1.0 g of fiber per 100g, which supports digestive health, helps regulate blood sugar levels, and can contribute to feelings of fullness.
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Supports Healthy Metabolism: The small amounts of B vitamins (Thiamine, Riboflavin, Niacin, and Vitamin B6) present in pummelo play an important role in supporting metabolic function and overall well-being.
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Mineral Content: This citrus fruit contains essential minerals like calcium, magnesium, and phosphorus, which contribute to bone health and the proper functioning of muscles and nerves.
Allergen Information
Pummelo is naturally free from common allergens such as gluten, dairy, nuts, and soy, making it a safe and nutritious option for a variety of diets. However, individuals with sensitivities to citrus fruits should proceed with caution.
Dietary Preferences
- Vegan & Vegetarian-Friendly: Pummelo is a plant-based food suitable for both vegan and vegetarian diets.
- Gluten-Free: Pummelo is naturally gluten-free, making it ideal for those with gluten sensitivities or celiac disease.
- Low-Calorie & Low-Fat: This fruit is a great choice for anyone following a low-calorie or low-fat diet.
Conclusion
Pummelo is a delicious, low-calorie fruit that offers a wide array of health benefits. Packed with Vitamin C, potassium, and essential minerals, it’s a fantastic addition to your diet. Whether enjoyed as a snack, added to a salad, or used in smoothies, pummelo’s refreshing and slightly sweet flavor makes it an ideal choice for a healthy lifestyle.
