Pomelo Calories & Nutrition (चकोतरा)

Pomelo has 75 calories per 1 katori (50 kcal per 100 g)

Fruits Health Rating: 8/10 Best time: Evening snack
75 kcal

Pomelo Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Pomelo broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 50 kcal 0.7 g 10.7 g 0.4 g
1 katori standard 150 g 75 kcal 1 g 16 g 0.6 g
2 katoris 300 g 150 kcal 2 g 32 g 1.2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Pomelo to your thali See the total calories of your whole meal.
Nutrition Facts — Pomelo (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 75 kcal 50 kcal 4%
Protein 1 g 0.7 g 2%
Carbohydrates 16 g 10.7 g 5%
Fat 0.6 g 0.4 g 1%
Fiber 1.2 g 0.8 g 5%
Sugar 6.6 g 4.4 g 13%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 1 g · 5%
Carbs 16 g · 87%
Fat 0.6 g · 7%
Burn it off

Minutes of activity to burn 75 kcal (70 kg adult):

Brisk walking 16 min
Cycling 11 min
Running 8 min
Yoga 21 min

Is Pomelo good for weight loss?

Yes — a good choice

Pomelo carries roughly 50 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Pomelo good for muscle gain?

Mainly an energy food

Pomelo provides about 0.7 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 1.4 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Pomelo

Eat the whole fruit instead of juice to keep the fibre and stay full longer. Works well as a mid-morning or evening snack.

About Pomelo

A large, mildly sweet citrus fruit with thick skin and juicy segments.

Frequently asked questions about Pomelo

1 katori pomelo (150 g) contains approximately 75 calories, along with 1 g protein, 16 g carbohydrates and 0.6 g fat.

1 katori chakotra (150 g) mein lagbhag 75 calorie aur 1 g protein hota hai. Isme 16 g carbs aur 0.6 g fat bhi hota hai.

1 कटोरी चकोतरा (150 ग्राम) में लगभग 75 कैलोरी और 1 ग्राम प्रोटीन होता है। इसमें 16 ग्राम कार्बोहाइड्रेट और 0.6 ग्राम फैट भी होता है।

100 g of Pomelo contains about 50 calories, 0.7 g protein, 10.7 g carbs and 0.4 g fat.

2 katoris works out to roughly 150 calories and 2 g of protein in total.

Yes — a good choice. Pomelo carries roughly 50 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Pomelo contains about 0.7 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Pomelo provides roughly 10.7 g of carbohydrates and 4.4 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Pomelo is best eaten at evening snack.

For a 70 kg adult, burning the roughly 75 calories in 1 katori pomelo takes brisk walking for about 16 minutes, or cycling for about 11 minutes, or running for about 8 minutes, or yoga for about 21 minutes.

Compare Pomelo with other foods

Pomelo vs Banana Pomelo vs Apple Pomelo vs Ber Pomelo vs Cherries Pomelo vs Chikoo

Similar foods in Fruits

Banana

105 kcal

Apple

94 kcal

Ber

49 kcal

Cherries

60 kcal

Chikoo (Sapota)

73 kcal

Fig (Anjeer)

41 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.