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Is Pomelo Keto-Friendly?

Pomelo on a kitchen counter

Is Pomelo Keto-Friendly? This is a question that might be lingering among those who are following a ketogenic diet and have a fondness for this sweet and sour citrus fruit.

Through the lens of a keto diet, where every gram of carbohydrate counts, it's critical to understand the nutritional makeup of pomelo, how it affects your carb intake, and ultimately, your state of ketosis.

While pomelo, with its wealth of vitamins, minerals, and dietary fiber, is a healthy choice in a regular diet, its place in a ketogenic diet plan is questionable due to its high net carb content.

But don't despair just yet.

Even though pomelo might not be your best ally on a keto diet, there are a plethora of other low-carb, nutrient-dense fruits that can take its place, all while satisfying your taste buds and keeping you on the right track.


  • Pomelo is not keto-friendly due to its high net carb content.
  • Despite its nutritional benefits, eating pomelo can disrupt ketosis and undermine your keto diet goals.
  • Explore the article to discover low-carb alternatives for pomelo and tips to avoid it in your keto meal plan.

Is Pomelo Keto-Friendly?

So, let's tackle the million-dollar question: Is pomelo keto-friendly? Unfortunately, despite its tantalizing balance of sweet and sour, it's a no-go on a strict ketogenic diet.

We've got some numbers to back this up. The keto diet requires keeping your daily net carbohydrate intake between 20 to 50 grams to maintain the state of ketosis. Now, let's look at the pomelo. This citrus heavyweight packs a whopping 8.19 grams of net carbs in just a 100 gram serving.

Now, that might not sound like much at first glance. But let's put this into perspective. A medium-sized pomelo usually weighs around 600 grams, out of which about 400 grams is edible. That means one single medium pomelo can contain roughly 33 grams of net carbs—more than half, if not the entirety, of your daily carb allotment on a keto diet.

It's also worth noting that fruits, in general, tend to be higher in sugar - a type of carbohydrate - and pomelo is no exception. The sugar content in pomelo accounts for a significant portion of its total carbohydrate content, making it less ideal for the keto diet.

Can Pomelo be Incorporated into a Strict Keto Diet?

Let's delve deeper into the question: Can pomelo be incorporated into a strict keto diet? As we've established, with its net carb content of 8.19 grams per 100 grams, pomelo is a high-carb fruit that can easily tip you over your daily carb limit on the keto diet.

Maintaining ketosis requires strict adherence to your daily carb limit, which can be challenging when incorporating high-carb fruits like pomelo. Even a small portion could potentially push your daily carb intake over the limit, taking your body out of the metabolic state of ketosis.

So, how can we avoid this while still enjoying a variety of foods in our diet? The key lies in diligent tracking of your daily carb intake. Use a food diary or a digital food tracking tool to help you keep tabs on your carb intake. It's not just about avoiding high-carb foods; it's also about being aware of the carb content in all the foods you consume throughout the day.

Delving into the Carbohydrate Content of Pomelo

Alright, it's time to put on our investigative hats and delve into the carbohydrate content of pomelo. What makes this fruit a red flag for those on a ketogenic diet?

As we know, pomelo contains a significant 8.19 grams of net carbs per 100 grams. Now, net carbs are the total carbohydrates in a food minus the dietary fiber. This is important because, on a keto diet, it's the net carbs that count since fiber doesn't impact your blood sugar levels and doesn't interfere with ketosis.

But what does this look like in real-world servings? Let's say you have a medium pomelo that weighs around 600 grams. After removing the rind and pith, you're left with about 400 grams of edible fruit. Using the 8.19 grams of net carbs per 100 grams ratio, this amounts to approximately 32.76 grams of net carbs in a single medium-sized pomelo.

Considering that a strict keto diet limits you to around 20-50 grams of net carbs per day, it's clear to see how quickly a pomelo can consume this allowance.

Nutritional Snapshot of Pomelo

A 100g serving of Pomelo offers a diverse range of nutrients, both macro and micro in nature. Beginning with macronutrients, Pomelo is predominantly water, making up 90.76g of its composition, which aids in hydration. It is relatively low in carbohydrates, containing only 8.19g per 100g serving, with a minimal amount of fat and protein, at 0.1g and 0.63g respectively.

Shifting focus to micronutrients, Pomelo is a rich source of Vitamin C, providing 37.0mg per 100g serving. This essential vitamin is known for its immune-boosting properties. Additionally, it offers a variety of essential minerals such as Potassium (150.0mg), Magnesium (9.0mg), and Calcium (15.0mg), which support various bodily functions, ranging from muscle contraction to bone health.

Pomelo also contains multiple B-vitamins, including Vitamin B-6, Thiamin, Riboflavin, Niacin, and Pantothenic acid, which contribute to energy metabolism, brain function, and skin health.

The fruit also boasts a range of essential amino acids like Leucine, Lysine, and Arginine. Notably, it also contains Folate, a vital nutrient for cell growth and DNA synthesis.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 8.19g
Total fats 0.1g
Protein 0.63g
Potassium, K 150.0mg
Magnesium, Mg 9.0mg
Calcium, Ca 15.0mg
Vitamin B-6 0.04mg
Vitamin C, total ascorbic acid 37.0mg
Copper, Cu 0.06mg
Iron, Fe 0.05mg
Phosphorus, P 7.0mg
Zinc, Zn 0.07mg
Manganese, Mn 0.01mg
Thiamin 0.04mg
Riboflavin 0.02mg
Niacin 0.2mg
Pantothenic acid 0.28mg
Folate, total 9.0ug
Calories 32.0kcal
Water 90.76g
Tryptophan 0.01g
Threonine 0.01g
Isoleucine 0.01g
Leucine 0.01g
Lysine 0.02g
Methionine 0.01g
Cystine 0.01g
Phenylalanine 0.04g
Tyrosine 0.01g
Valine 0.01g
Arginine 0.07g
Histidine 0.01g
Alanine 0.02g
Aspartic acid 0.11g
Glutamic acid 0.16g
Glycine 0.01g
Proline 0.05g
Serine 0.02g
Fatty acids, total saturated 0.01g
Fatty acids, total monounsaturated 0.01g
Fatty acids, total polyunsaturated 0.02g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Pomelo' was not found in FoodData Central, so nutritional data for 'Grapefruit, raw, white, Florida' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Pomelo on a Keto Diet

So, what are the health implications of consuming pomelo on a keto diet? Well, as we've already discussed, the high net carb content of pomelo poses a significant challenge for maintaining ketosis. Consuming pomelo can easily push your daily carb intake over the limit, causing your body to switch back to using glucose for energy instead of fats, thus exiting the state of ketosis.

But it's not all black and white. Despite its high carb content, pomelo does have some redeeming qualities from a general health perspective. It's a fantastic source of vitamin C, a powerful antioxidant that can help protect the body against the harmful effects of free radicals and boost immune health. Pomelo is also rich in dietary fiber, which promotes digestive health by adding bulk to the diet, aiding in regular bowel movements, and contributing to feelings of fullness.

Besides, pomelo contains important minerals such as potassium, which is involved in regulating blood pressure, and smaller amounts of calcium and magnesium, essential for bone health.

Avoiding Pomelo in Your Keto Meal Plan

Given what we've discussed so far, it's clear that avoiding pomelo in your keto meal plan is a prudent choice. You might be wondering, "How do I avoid it?" or "How to deal with cravings for pomelo?" Don't worry, we've got you covered.

Firstly, awareness is key. Be conscious of the food choices you're making. Pomelo and other high-carb fruits can sometimes sneakily make their way into salads, fruit bowls, or smoothies. So, ensure you're thoroughly checking the ingredients of any mixed dishes you consume, especially when dining out or ordering in.

Now, what about those pesky cravings for the sweet and tangy pomelo? A useful approach can be to find low-carb substitutes that satisfy your taste buds without jeopardizing your diet. For instance, a tangy, low-carb fruit like a modest serving of raspberries or strawberries could be a possible alternative.

Keto-Compatible Alternatives for Pomelo

If pomelo is a no-go on the keto diet, what are some keto-compatible alternatives to consider? Let's explore a few options.

First up is avocado. Not only is it high in healthy fats and fiber, but it's also low in net carbs, making it an excellent keto-friendly fruit. A 100g serving of avocado contains only about 2g of net carbs, a fraction of what you'd find in the same serving size of pomelo. You can enjoy it in salads, use it as a base for keto-friendly guacamole, or blend it into smoothies for a creamy texture.

Berries, such as raspberries and strawberries, can also be enjoyed on a keto diet in moderation. For instance, 100g of raspberries contain approximately 5.4g of net carbs, while the same serving size of strawberries has around 5.5g. Their tartness can be a good substitute for the sweet and sour taste of pomelo. You can add them to your keto-friendly yogurt, use them as a topping for your low-carb almond flour pancakes, or simply enjoy them fresh as a snack.

Lastly, consider olives. A 100g serving of olives contains about 3.8g of net carbs. They're also high in healthy fats, which can help you meet your fat intake goals on a keto diet. Use them in salads, as a topping in your low-carb pizzas, or enjoy them alone as a snack.

Concluding Thoughts on Pomelo and Keto

As we wrap up our deep-dive into the relationship between pomelo and the keto diet, let's revisit some key points.

We've established that pomelo, while a nutrition-packed fruit boasting a wealth of vitamins, minerals, and dietary fiber, is unfortunately not compatible with a strict keto diet due to its significant net carb content. Consuming pomelo, even in moderate amounts, could push your daily carb intake over the keto threshold, disrupting the much sought-after state of ketosis.

However, this doesn't mean that you're left with a void to fill. There's a rainbow of low-carb fruits like avocados, berries, and olives that not only align with your keto goals but also offer a range of nutritional benefits.

The idea is not to deprive yourself but to make smart and informed choices. Find joy in experimenting with a variety of keto-friendly alternatives that satisfy your taste buds while keeping your carb intake in check.

Explore our Is It Keto Knowledge Hub.

Are Citruses Keto Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

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Frequently Asked Questions

No, pomelo is not compatible with a strict keto diet due to its high net carb content.

Yes, regardless of the variety, all pomelos have a substantial amount of net carbs which makes them unsuitable for a keto diet.