Apple vs Pomelo

Per 100 g, Apple has 63 kcal and 0.3 g protein, while Pomelo has 50 kcal and 0.7 g protein.

Apple

63
kcal per 100 g
0.3 g protein

Pomelo

50
kcal per 100 g
0.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Apple Pomelo Difference
Calories Fewer calories for the same weight 63 kcal 50 kcal better 20%
Protein More protein helps with fullness and muscle 0.3 g 0.7 g better 57%
Carbs Lower carbs suits low-carb and diabetic diets 13.1 g 10.7 g better 18%
Fat Lower fat means lower calorie density 0.7 g 0.4 g better 43%
Fiber More fibre improves fullness and digestion 2.6 g better 0.8 g 69%
Sugar Less sugar means a gentler blood-sugar response 9.5 g 4.4 g better 54%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Pomelo

Pomelo is the lighter choice at 50 kcal per 100 g against 63 for Apple — about 20% fewer calories for the same weight on your plate. That does not make Apple a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Pomelo

Pomelo is the stronger protein source, with 0.7 g per 100 g against 0.3 g for Apple. To match that from Apple you would have to eat roughly 2.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Apple vs Pomelo — common questions

Apple has more calories — about 63 kcal per 100 g compared with 50 kcal for Pomelo.

Pomelo has more protein — 0.7 g per 100 g against 0.3 g for Apple.

Pomelo is the lighter choice at 50 kcal per 100 g against 63 for Apple — about 20% fewer calories for the same weight on your plate. That does not make Apple a bad food; it means the portion has to be smaller to fit the same calorie budget.

Pomelo is the stronger protein source, with 0.7 g per 100 g against 0.3 g for Apple. To match that from Apple you would have to eat roughly 2.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 113 kcal and 1 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Pomelo has the edge, mainly on calorie density. Per 100 g, Apple has 63 kcal and 0.3 g protein, while Pomelo has 50 kcal and 0.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Apple nutrition & serving sizes
Full Pomelo nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.