Pomelo vs Grapefruit: Calories and Nutrition Compared (2026)

Pomelo has 0.8 g of protein, while grapefruit has 0.6 g. Pomelo has 38 calories, and grapefruit has 32 calories.

Pomelo and grapefruit are both popular citrus fruits known for their refreshing taste and health benefits. This comparison will highlight their nutritional profiles to help you make informed dietary choices.

What Is the Difference Between Pomelo and Grapefruit?

Pomelo is a large citrus fruit with a thick rind and sweet, mild flesh. It is known for its low calorie content and high water content. Grapefruit is a citrus fruit known for its tangy flavor and is typically pink or white in color. It is also low in calories and rich in vitamins.

Pomelo vs Grapefruit: Nutrition Side by Side

Below is a side-by-side comparison of pomelo and grapefruit to illustrate their nutritional differences.

Nutrient (per 100 g)	Pomelo (raw)	Grapefruit (raw)
Calories	38 kcal	32 kcal
Protein	0.8 g	0.6 g
Carbs	9.6 g	8.1 g
Sugar	8.5 g	7.0 g
Fat	0.0 g	0.1 g
Fiber	1 g	1.1 g
Sodium	1 mg	0 mg

Which Is Better, Pomelo or Grapefruit?

For weight loss: Pomelo contains 38 calories per 100 g, while grapefruit contains 32 calories. Grapefruit is lower in calories.

For muscle and protein: Pomelo has 0.8 g of protein per 100 g, whereas grapefruit has 0.6 g. Pomelo has more protein.

For low-carb or low-sugar: Pomelo contains 9.6 g of carbs and 8.5 g of sugar, while grapefruit has 8.1 g of carbs and 7.0 g of sugar. Grapefruit is lower in both carbs and sugar.

How to Track Pomelo and Grapefruit Accurately

It's easy to misjudge portion sizes and macronutrient content when consuming fruits like pomelo and grapefruit. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Pomelo has 0.8 g of protein per 100 g, while grapefruit has 0.6 g.

Which has fewer calories?

Grapefruit has 32 calories per 100 g, while pomelo has 38 calories.

What is the sugar content of pomelo?

Pomelo contains 8.5 g of sugar per 100 g.

What is the fiber content of grapefruit?

Grapefruit contains 1.1 g of fiber per 100 g.

How much sodium is in pomelo?

Pomelo contains 1 mg of sodium per 100 g.

What are the carbohydrate values for grapefruit?

Grapefruit contains 8.1 g of carbs per 100 g.

Key Takeaways

• Pomelo has 38 calories per 100 g.
• Grapefruit has 32 calories per 100 g.
• Pomelo contains 0.8 g of protein per 100 g.
• Grapefruit contains 0.6 g of protein per 100 g.
• Pomelo has 9.6 g of carbs per 100 g.
• Grapefruit has 8.1 g of carbs per 100 g.