1 serving (100 grams) contains 83 calories, 1.7 grams of protein, 1.2 grams of fat, and 18.7 grams of carbohydrates.
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Nutrition Information
Calories |
166 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6 mg | 0% | |
| Total Carbohydrates | 37.4 g | 13% | |
| Dietary Fiber | 8 g | 28% | |
| Sugars | 27.4 g | ||
| protein | 3.4 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 20 mg | 1% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 472 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Pomegranate seeds
Pomegranate seeds, also known as arils, are the edible, jewel-like portions inside the pomegranate fruit, which originated in the Middle East and South Asia and has been cultivated for over 4,000 years. They are a staple in Mediterranean, Indian, and Middle Eastern cuisines. Nutritionally, these seeds are low in calories and rich in fiber, vitamins C and K, and potassium. A 100-gram serving of pomegranate seeds provides approximately 83 calories, 4 grams of fiber, and 10% of the recommended daily allowance of vitamin C, making them an excellent choice for a nutrient-dense snack or meal addition.
Health Benefits
- High vitamin C content supports immune function and skin health, offering 10-12% of the daily requirement per 100 grams.
- Rich in antioxidants, including punicalagins and anthocyanins, which help reduce oxidative stress and inflammation.
- Contains dietary fiber (4g per 100g) to promote digestion and maintain healthy blood sugar levels.
- Provides vitamin K, essential for blood clotting and bone health, with 16% of the daily requirement per 100 grams.
- Low in fat and cholesterol while contributing potassium, which supports heart health and blood pressure regulation.
Dietary Considerations
Selection and Storage
Store pomegranate seeds in an airtight container in the refrigerator for up to five days or freeze them for up to three months for longer storage.
Common Questions About Pomegranate seeds Nutrition
Are pomegranate seeds high in protein?
Pomegranate seeds are not particularly high in protein. A 1/2-cup serving contains about 1.5 grams of protein, making them more of a carbohydrate-rich fruit rather than a protein source. They are better known for their rich supply of antioxidants and vitamins.
Can I eat pomegranate seeds on a keto diet?
Pomegranate seeds can be consumed in moderation on a keto diet, but they are relatively high in carbs. A 1/2-cup serving has about 16 grams of carbohydrates, including 12 grams of natural sugars, so portion control is essential if you want to stay within your carb limits for the day.
What are the health benefits of eating pomegranate seeds?
Pomegranate seeds provide a variety of health benefits, including a high concentration of antioxidants like punicalagins, which support heart health and reduce inflammation. They are also a good source of fiber, with about 3.5 grams per 1/2-cup serving, aiding in digestion and promoting gut health.
What is a recommended serving size for pomegranate seeds?
A recommended serving size is about 1/2 cup, which contains around 72 calories, 16 grams of carbs, and 3.5 grams of fiber. This portion size makes them a nutritious snack or a great addition to salads, yogurt, or oatmeal without overdoing the calorie or sugar intake.
How do pomegranate seeds compare to other fruit seeds like chia or flax?
Pomegranate seeds differ significantly from chia and flax seeds in nutritional profile. While pomegranate seeds are high in antioxidants and natural sugars, chia and flax seeds are much higher in healthy fats, protein, and fiber, making them more suitable for those looking for omega-3 fatty acids or a low-carb option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Pomegranate: Potential Health Benefits and RisksNational Center for Complementary and Integrative Health (NCCIH)Provides evidence-based research on health benefits, safety, and therapeutic uses of pomegranate.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
