Pummelo (Pomelo) Green Smoothie Recipes & Nutrition

The pummelo (also spelled pomelo, pommelo) is a citrus fruit related to the grapefruit. When you cut into them, they have a rosy flesh that is reminiscent of a pink grapefruit, but they are not anywhere near as bitter. Even if you don’t like grapefruit, you might enjoy the much sweeter pummelo.

In a smoothie, pummelos blend well with other citrus fruits like oranges, tangerines and grapefruits. They complement tropical flavor fruits such as pineapple, kiwi, mango and banana.

Pummelo Nutrition and Health Benefits

Pummelos are a great source of dietary fiber with the average fruit containing 6.1 grams. They are also a rich source of potassium with 28% recommended daily allowance (RDA) in just one fruit. That’s three times as much in a medium banana.

Typical of most citrus fruits, pummelos are an excellent source of vitamin C with the average fruit providing up to 413% RDA.

Pummelos are water-rich which helps facilitate cleansing and detox. Use them in detox green smoothie recipes with banana (to sweeten) and dandelion greens with a hint of ginger.

Since pummelos are in the same family as grapefruit, they can interfere with some medications. If you are on medication, please consult your doctor or pharmacist before eating pummelos.

How To Use Pummelo In A Green Smoothie

As with all citrus fruit, I routinely remove the seeds and peel them. With pummelo, you can leave as much of the pith on to get extra fiber and nutrients. The pith is about an inch thick with pummelos so you don’t need to leave the entire pith on it, as it might make your smoothie too bitter.

The edible portion is a little larger than a grapefruit, so use one half of the fruit in a 16-20 ounce smoothie, or the entire fruit in a larger, meal-replacement shake.

You can also juice pummelos in a citrus juicer and use the liquid to help blend (and flavor) a smoothie.

Pummelo Smoothie Recipes

1/2 pummelo, peeled and deseeded
1 banana, peeled
2 cups fresh baby spinach (or other leafy green)
4 ounces of coconut milk

Calories: 265 | Fat: 3g (gram) | Protein: 5g | Carbs: 58g | Calcium: 19% | Iron: 2.3 mg | Vitamin A: 199% | Vitamin C: 237%

Tropummelo Smoothie
1/2 pumello, peeled and deseeded
1 cup fresh pineapple, cubed
2 cups fresh baby spinach (or other leafy green)
4 ounces of filtered water

Calories: 212 | Fat: 0.6g (grams) | Protein: 5g | Carbs: 53g | Calcium: 8% | Iron: 2.4 mg | Vitamin A: 192% | Vitamin C: 313%

Pummelo-Mango Smoothie
1/2 pummelo, peeled and deseeded
1 large mango, peeled and pitted
1 head butter lettuce
4-6 ounces of filtered water

Calories: 271 | Fat: 1g (grams) | Protein: 6g | Carbs: 68g | Calcium: 7% | Iron: 2.6 mg | Vitamin A: 234% | Vitamin C: 277%

Pummelo-Orange Smoothie
1/2 pummelo, peeled and deseeded
1 orange, peeled and deseeded
1 small banana, peeled
2 teaspoons of freshly ground chia (or flax seeds)
2 cups fresh baby spinach (or other leafy green)
4-6 ounces of filtered water

Calories: 334 | Fat: 4g (grams) | Protein: 8g | Carbs: 76g | Calcium: 16% | Iron: 2.4mg | Vitamin A: 202% | Vitamin C: 327%

More Recipes

If you like green smoothie made with pummelo, then you’ll also love smoothies that use grapefruit, orange and oro blanco.

How To Select Pummelos

Since the pith of the pummelo is so thick, it can be a challenge to determine ripeness. Choose fruits that give to slight pressure. They should be mostly yellow in color. Avoid pummelos that are green or too firm. Avoid purchasing fruits that are too soft, have holes or are leaking juice.

As with most fruits, I prefer to buy organic when possible. However, it can be a challenge to find organic pummelos in some areas. I don’t worry too much about finding organic citrus and routinely buy then non-organic when organic ones are not available.

Browse more green smoothie recipes.

Tracy Russell is the creator of RESET 28: A 28-Day Program For Energy, Weight Loss & A Healthy Glow, and founder of Incredible Smoothies. She has been helping people take control of their health and well being with green smoothies, a whole foods diet, and fitness since 2009.