Know what’s on your plate
Pomegranate juice
Calories & nutrition facts
bottled
Nutrition facts
Per 100 g% DV- Calories 54 kcal —
- Protein 0.2 g 0%
- Carbohydrate 13 g 5%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 0.1 g 0%
- Sugars 13 g —
- Sodium 9 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0.1 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.38 mg 3%
- Vitamin K 10.4 µg 9%
- Thiamin (B1) 0.02 mg 1%
- Riboflavin (B2) 0.02 mg 1%
- Niacin (B3) 0.23 mg 1%
- Pantothenic acid (B5) 0.29 mg 6%
- Vitamin B6 0.04 mg 2%
- Folate (B9) 24 µg 6%
- Vitamin B12 0 µg 0%
- Choline 4.8 mg 1%
Minerals
- Calcium 11 mg 1%
- Iron 0.1 mg 1%
- Magnesium 7 mg 2%
- Phosphorus 11 mg 1%
- Potassium 214 mg 5%
- Zinc 0.09 mg 1%
- Copper 0.02 mg 2%
- Manganese 0.1 mg 4%
- Selenium 0.3 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 54 | 0.2 g | 13 g | 0.3 g |
| 1 × cup | 249 g | 134 | 0.4 g | 32 g | 0.7 g |
| 1 × fl oz | 31.4 g | 17 | 0 g | 4.1 g | 0.1 g |
| 2 × cup | 498 g | 269 | 0.7 g | 65 g | 1.4 g |
| ½ × cup | 124.5 g | 67 | 0.2 g | 16 g | 0.4 g |
| 3 × cup | 747 g | 403 | 1.1 g | 97 g | 2.2 g |
| 4 × cup | 996 g | 538 | 1.5 g | 130 g | 2.9 g |
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Questions about Pomegranate juice
How do you juice a pomegranate without making the juice bitter?
Remove the seeds (arils) and press them gently in a sieve or run them briefly through a juicer; crushing the pale pith can add bitterness. Strain out any fragments before serving.
How long does fresh pomegranate juice keep in the fridge?
Pour it into a clean, sealed container and refrigerate promptly; use it within two to three days. You can freeze it in small portions if you want to keep it longer.
Can you cook with pomegranate juice?
Yes. Simmer it gently in a wide pan until reduced and syrupy to make a base for pomegranate molasses; stir often and watch closely near the end, as the sugars can scorch. It also works in marinades and sauces.
What goes well with pomegranate juice in cooking?
Its sweet-tart flavour suits lamb, chicken, aubergine, lentils and walnuts. Use it in the Persian stew fesenjan, or mix it with olive oil and seasoning for a sharp salad dressing.
Can you use pomegranate juice instead of pomegranate molasses?
Not directly: juice is much thinner and less concentrated. Simmer it until syrupy to make a substitute, then taste before adding extra sweetener, as pomegranate molasses is often sweetened.
What is the difference between pomegranate juice and a pomegranate juice drink?
A juice drink is a formulated beverage rather than simply juice, and may contain added water, sweetener or other ingredients. The drink listed here has 30 mg of vitamin C per 100 g, while pomegranate juice has 0.1 mg.
Is pomegranate juice higher in sugar than apple juice?
Pomegranate juice has 13 g of sugar per 100 g, compared with 11.1 g in apple juice. Both are much lower in fibre than eating whole fruit.
Source: USDA FoodData Central 167787 · per 100 g · carbohydrate per EU label, fibre excluded
