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Pummelo (Chakotra): Nutrition and who it suits

Pummelo is a good choice for weight loss, and fine in a portion for PCOS, diabetes and menopause. 100 g has 50 kcal, 0.7 g of protein and 0.8 g of fibre. One serving is one katori, cut (100 g), about 50 kcal.

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy50 kcal
Protein0.7 g
Carbohydrate10.6 g
Fibre0.8 g
Sugars4.4 g
Fat0.4 g
Vitamin C48.9 mg
Folate13.4 µg
Potassium189 mg

Where its calories come from

87%
  • Protein 6%
  • Carbohydrate 87%
  • Fat 8%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of pummelo?

About 50 kcal for one katori, cut (100 g), and about 100 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

75%Vitamin C
48.9 mg
6%Folate
13.4 µg
6%Potassium
189 mg
2%Magnesium
6.8 mg
1%Protein
0.7 g
1%Calcium
14 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code E056. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is pummelo good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 50 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Eat in moderation

About 10.6 g of carbohydrate in a 100 g serving, so watch the portion.

Diabetes

Eat in moderation

About 10.6 g of carbohydrate in a 100 g serving, so watch the portion.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

Weight lossGood choiceOnly 50 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesEat in moderationAbout 10.6 g of carbohydrate in a 100 g serving, so watch the portion.
MenopauseFine as part of a mealNot a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Rabab tenga; Bengali: Batabilembu; Gujarati: Papnuse; Hindi: Chakotra; Kannada: Chakkota; Malayalam: Bombilimas; Marathi: Papnus; Odia: Batapilembu; Tamil: Bombilimas; Telugu: Pampara panasa.

Related

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Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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