Pomegranates

Fruit

Item Rating: 84/100

1 serving (100 grams) contains 83 calories, 1.7 grams of protein, 1.2 grams of fat, and 18.7 grams of carbohydrates.

Nutrition Information

1 cup (200g)

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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 21 cal (11.7%)

Protein: 13 cal (7.4%)

Carbs: 149 cal (81.0%)

About Pomegranates

Pomegranates are a round, red fruit native to the Middle East and Asia, now cultivated globally, including in the Mediterranean and parts of the Americas. They are valued across various cuisines for their juicy, jewel-like seeds, also known as arils, which are sweet-tart in flavor. Nutritionally, pomegranates are relatively low in calories, containing 83 calories per 100 grams, but are rich in antioxidants, fiber (4g), and vitamin C (10.2mg). They also provide small amounts of iron and calcium, making them a nutrient-dense choice for snacking or as an ingredient in salads, sauces, and beverages. Pomegranates are particularly renowned for their high levels of polyphenols, including punicalagins and anthocyanins, which support overall health.

Health Benefits

• Rich in antioxidants like punicalagins and anthocyanins, which help reduce inflammation and oxidative stress.
• High fiber content (4g per 100g) supports healthy digestion and promotes gut health.
• Contains vitamin C (10.2mg per 100g), which boosts the immune system and aids in skin health.
• Contributes to heart health through polyphenols that may improve blood flow and reduce blood pressure.
• Includes small amounts of iron (0.3mg per 100g), which supports oxygen transport in the blood.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Selection and Storage

Whole pomegranates can be stored in a cool, dry place for up to 1 month or in the refrigerator for 2-3 months. Once opened, refrigerate the seeds in an airtight container and consume within 5 days.

Common Questions About Pomegranates Nutrition

Is pomegranate high in protein?

Pomegranate is not considered high in protein; a 100-gram serving contains approximately 1.7 grams of protein. While it contributes mildly to your protein intake, it is better known for its rich vitamin content and antioxidants.

Can I eat pomegranate on a keto diet?

Pomegranate is not ideal for a strict keto diet due to its relatively high carbohydrate content. A 100-gram serving contains 18.7 grams of carbs, including 13.7 grams of natural sugars, making it more suitable for low-carb diets rather than keto.

What are the health benefits of eating pomegranates?

Pomegranates are packed with antioxidants, particularly punicalagins and anthocyanins, which may reduce inflammation and support heart health. They are also a good source of dietary fiber (4 grams per 100 grams), which aids digestion, and contain vitamin C and potassium.

How much pomegranate should I eat per day?

A moderate portion is about 1/2 cup of pomegranate arils, which equals roughly 87 calories and provides a good balance of fiber, antioxidants, and vitamins. Overeating may contribute to excessive sugar intake due to its naturally high sugar content.

How does pomegranate compare to other fruits like apples?

Pomegranates provide fewer calories and carbohydrates than sweet apples, but they contain significantly more antioxidants. While apples are higher in fiber per serving, pomegranates excel in vitamin C and anti-inflammatory properties due to their unique phytochemicals.

Data Sources & Scientific References