Pomelo salad

Appetizer

Item Rating: 80/100

1 serving (200 grams) contains 120 calories, 3.0 grams of protein, 2.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		141.2
% Daily Value*
Total Fat		2.4 g	3%
	Saturated Fat	0.6 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		176.5 mg	7%
Total Carbohydrates		29.4 g	10%
	Dietary Fiber	4.7 g	16%
	Sugars	21.2 g
protein		3.5 g	7%
Vitamin D		0 mcg	0%
Calcium		35.3 mg	2%
Iron		0.6 mg	3%
Potassium		235.3 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 21 cal (14.1%)

Protein: 14 cal (9.1%)

Carbs: 117 cal (76.8%)

About Pomelo salad

Pomelo salad, a refreshing dish originating from Southeast Asian cuisines, particularly Thailand and Vietnam, combines chunks of the pomelo fruit with herbs, vegetables, and occasionally proteins like shrimp or chicken. The pomelo, the largest citrus fruit, has a juicy and subtly sweet-tart flavor, often paired with lime, chilies, and peanuts for a tangy and savory taste profile. This salad is low in calories but packed with essential nutrients. A typical pomelo is rich in vitamin C, potassium, and dietary fiber. It is also high in antioxidants, particularly naringin, known for its anti-inflammatory properties, making it a nutrient-dense base for this flavorful dish.

Health Benefits

• Rich in vitamin C (53 mg per 100 grams), which supports immune function, skin health, and wound healing.
• Contains potassium (216 mg per 100 grams), which helps regulate blood pressure and maintain heart health.
• High in dietary fiber (1 gram per 100 grams) for improved digestion and better blood sugar control.
• Packed with antioxidants, including naringin, which has anti-inflammatory and cholesterol-lowering effects.
• Low in calories (about 38 calories per 100 grams), making it ideal for weight management.

Dietary Considerations

Allergens: Contains peanuts (from toppings, if used), shrimp (if included in the recipe)

Suitable for: Gluten-free, pescatarian (if shrimp is used), vegetarian (if meat is omitted)

Not suitable for: Nut allergies (if peanuts are included), shellfish allergies (if shrimp is added), vegan (if shrimp or animal-based proteins are used)

Selection and Storage

Store whole pomelos in a cool, dry place for up to 1-2 weeks or refrigerate for longer freshness. Once peeled and segmented, keep the fruit in an airtight container in the fridge and consume within 3 days for optimal flavor and nutrients.

Common Questions About Pomelo salad Nutrition

Is Pomelo Salad high in protein?

Pomelo Salad is not particularly high in protein. On average, a 1-cup serving of pomelo contains about 1.5 grams of protein. The protein content can increase if you add protein-rich ingredients like tofu, shrimp, or grilled chicken to the salad.

Can I eat Pomelo Salad on a keto diet?

Pomelo Salad can be challenging to fit into a strict keto diet due to the fruit’s natural sugar and carbohydrate content. One cup of pomelo contains around 12-15 grams of carbohydrates, so it may not be ideal for those limiting their carb intake to under 20 grams per day. Consider using smaller portions of pomelo and incorporating more low-carb salad ingredients.

What are the health benefits of eating Pomelo Salad?

Pomelo Salad is rich in vitamin C, with a single cup of pomelo providing over 100% of the daily recommended intake, which supports immune health and skin health. It is also high in dietary fiber, aiding digestion and helping with satiety. However, individuals taking certain medications, such as statins, should consult a doctor due to potential interactions with pomelo.

What is a recommended portion size for Pomelo Salad?

A recommended portion size for Pomelo Salad is approximately 1 to 1.5 cups, providing around 80-120 calories depending on the ingredients used. This serving size is suitable for a light starter or side dish, but if it’s served as a main course, you may want to increase the portion and include protein sources.

How does Pomelo Salad compare to similar salads with other fruits like grapefruit?

Pomelo Salad is milder and less tart compared to grapefruit-based salads. While both fruits are high in vitamin C and fiber, pomelos generally have slightly fewer calories and sugars per cup compared to grapefruits. Pomelo is a great choice for those who prefer a sweeter, less acidic flavor in their fruit salads.

Data Sources & Scientific References