Pummelo, raw
FDC 167754cup, sections (190 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 92 · +11 vs Fruits & juices medianPummelo scores 92 of 100, placing it in the Elite band and 14th of 60 entries among fruits and juices. The draw is vitamin C, reaching 68% of the daily value in a cup of sections, on a modest 38 calories per 100 grams.
This large citrus is usually peeled and eaten segment by segment, much like a milder grapefruit, or added to a citrus salad. Sugar isn't recorded for this entry in the data, so it can't be compared directly to sweeter fruit, and no other limits are flagged for it.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | 2% |
| Total fat | 0.04 g | 0% |
| Saturated fat | - | |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 9.6 g | 3% |
| Dietary fiber | 1 g | 4% |
| Sugars | - | |
| Protein | 0.76 g | 2% |
| Potassium | 216 mg | 5% |
| Calcium | 4 mg | 0% |
| Iron | 0.11 mg | 1% |
| Magnesium | 6 mg | 1% |
| Vitamin C | 61 mg | 68% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | 4% |
| Total fat | 0.08 g | 0% |
| Saturated fat | - | |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.9 mg | 0% |
| Carbohydrate | 18 g | 7% |
| Dietary fiber | 1.9 g | 7% |
| Sugars | - | |
| Protein | 1.4 g | 3% |
| Potassium | 410 mg | 9% |
| Calcium | 7.6 mg | 1% |
| Iron | 0.21 mg | 1% |
| Magnesium | 11 mg | 3% |
| Vitamin C | 116 mg | 129% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 167754Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Lemon juice from concentrate, canned or bottledDensity 92 vs 92Blackberries, rawDensity 92 vs 92Strawberries, rawDensity 92 vs 92