Vietnamese pomelo salad

Appetizer

Item Rating: 73/100

1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 5.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
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		47.1 mg	3%
Iron		0.6 mg	3%
Potassium		294.1 mg	6%

* 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

Source of Calories

Fat: 53 cal (28.7%)

Protein: 14 cal (7.6%)

Carbs: 117 cal (63.7%)

About Vietnamese pomelo salad

Vietnamese Pomelo Salad, known as 'Gỏi Bưởi' in Vietnamese, is a refreshing dish from Vietnam's culinary tradition. It features pomelo segments, herbs like mint and cilantro, along with proteins such as shrimp or chicken, dressed in a tangy fish sauce-based dressing. The salad is highly nutritious, as pomelo is rich in vitamins C and A, dietary fiber, and antioxidants. It is typically served as a light starter or side dish in Vietnamese meals. The inclusion of fresh herbs and lean protein makes it a highly nourishing dish, while its low calorie count appeals to healthy eaters. Combining citrus fruit and savory toppings, this salad balances flavors and supports various health goals due to its nutrient-dense ingredients.

Health Benefits

• Rich in vitamin C from pomelo, which supports immune function and skin health.
• Contains dietary fiber from pomelo, promoting digestive health and satiety.
• Provides lean protein through shrimp or chicken, supporting muscle repair and growth.
• Mint and cilantro offer antioxidants that reduce oxidative stress and inflammation.
• Low in calories yet nutrient-dense, suitable for maintaining a healthy weight.

Dietary Considerations

Allergens: Contains shellfish (if shrimp is used), fish (fish sauce), nuts (if peanuts are added)

Suitable for: Pescatarian (if using shrimp), low-calorie diets

Not suitable for: Vegan, people with shellfish allergies, people with nut allergies (if peanuts are included)

Selection and Storage

Consume freshly prepared for best taste and texture; store for up to 1 day in an airtight container in the refrigerator, but avoid prolonged storage due to the risk of sogginess from dressing.

Common Questions About Vietnamese pomelo salad Nutrition

What is the nutritional content of Vietnamese Pomelo Salad?

Vietnamese Pomelo Salad is relatively low in calories, with a typical serving containing around 120–150 calories. It is rich in vitamin C and potassium due to the pomelo fruit, and provides small amounts of fiber (about 2-3 grams per serving). Protein content is usually low unless additional protein sources like shrimp or chicken are added.

Is Vietnamese Pomelo Salad suitable for a vegan or vegetarian diet?

Yes, Vietnamese Pomelo Salad can be made vegan or vegetarian by omitting animal-based ingredients like shrimp or fish sauce. Substituting fish sauce with soy sauce or a plant-based alternative ensures compatibility with vegan diets.

What are the health benefits of Vietnamese Pomelo Salad?

Vietnamese Pomelo Salad offers various health benefits, including providing antioxidants from vitamin C, which supports immune function. It is also hydrating and low in calories, making it a good choice for weight management. However, individuals with citrus allergies or sensitivities to acidic food should consume it cautiously.

What are the recommended portion sizes for Vietnamese Pomelo Salad?

A recommended serving size for Vietnamese Pomelo Salad is 1–1.5 cups, amounting to approximately 120–150 calories per serving. Portions can be adjusted based on your dietary goals, but pairing it with protein-rich ingredients like shrimp or tofu can help create a more balanced meal.

How does Vietnamese Pomelo Salad compare to other fruit-based salads?

Vietnamese Pomelo Salad is lower in sugar compared to many other fruit-based salads due to the naturally low sugar content of pomelo. Additionally, its blend of citrus, herbs, and savory dressing sets it apart in flavor complexity, making it refreshing and unique compared to sweeter alternatives like tropical or berry salads.

Data Sources & Scientific References