Know what’s on your plate
Pomegranate
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 83 kcal —
- Protein 1.7 g 3%
- Carbohydrate 15 g 5%
- Fat 1.2 g 2%
- Saturated fat 0.1 g 1%
- Fibre 4 g 14%
- Sugars 14 g —
- Sodium 3 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 10.2 mg 11%
- Vitamin D 0 µg 0%
- Vitamin E 0.6 mg 4%
- Vitamin K 16.4 µg 14%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.29 mg 2%
- Pantothenic acid (B5) 0.38 mg 8%
- Vitamin B6 0.08 mg 4%
- Folate (B9) 38 µg 10%
- Vitamin B12 0 µg 0%
- Choline 7.6 mg 1%
Minerals
- Calcium 10 mg 1%
- Iron 0.3 mg 2%
- Magnesium 12 mg 3%
- Phosphorus 36 mg 3%
- Potassium 236 mg 5%
- Zinc 0.35 mg 3%
- Copper 0.16 mg 18%
- Manganese 0.12 mg 5%
- Selenium 0.5 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 83 | 1.7 g | 15 g | 1.2 g |
| 1 × cup arils (seed/juice sacs) | 87 g | 72 | 1.5 g | 13 g | 1 g |
| 1 × pomegranate (4" dia) | 282 g | 234 | 4.7 g | 42 g | 3.3 g |
| 2 × cup arils (seed/juice sacs) | 174 g | 144 | 2.9 g | 26 g | 2 g |
| ½ × cup arils (seed/juice sacs) | 43.5 g | 36 | 0.7 g | 6.4 g | 0.5 g |
| 3 × cup arils (seed/juice sacs) | 261 g | 217 | 4.4 g | 38 g | 3.1 g |
| 4 × cup arils (seed/juice sacs) | 348 g | 289 | 5.8 g | 51 g | 4.1 g |
Similar foods
- Pomegranate juicebottled54 kcal / 100 g
- Pomegranate seedsmaroon55 kcal / 100 g
- Pomegranate juice drink44 kcal / 100 g
- Granada62 kcal / 100 g
- Pineappleraw44 kcal / 100 g
- Appleraw, all varieties52 kcal / 100 g
- Bananaraw89 kcal / 100 g
- Rhubarbraw21 kcal / 100 g
- Mangoraw47 kcal / 100 g
- Fruitraw, average56 kcal / 100 g
Questions about Pomegranate
How do you get the seeds out of a pomegranate without making a mess?
Cut a shallow circle around the crown and lift it off, then score the skin along the pale membranes. Pull the fruit apart over a bowl of water and loosen the arils under the surface; the pith floats and the arils sink.
How can you tell if a pomegranate is ripe?
Choose one that feels heavy for its size, with taut, leathery skin and no soft or mouldy patches. The shape may be slightly angular rather than perfectly round; the arils inside should be juicy and deep-coloured.
How should you store a pomegranate after cutting it?
Keep loose arils in a covered container in the fridge and use them within about five days. You can also freeze them in a single layer on a tray, then transfer them to a freezer bag; scatter them over dishes while still frozen.
What goes well with pomegranate seeds?
Their sweet-tart crunch works with salty cheese, toasted nuts, herbs and citrus. Sprinkle arils over grain salads, roasted aubergine or yoghurt, or use them in Persian-style rice dishes such as jeweled rice.
Can you eat the seeds inside pomegranate arils?
Yes. The juicy red part surrounds a small, crisp seed, and most people eat the whole aril; you can spit out the seed if you prefer a softer texture.
How do you get pomegranate juice stains out of clothes?
Rinse the stain from the back of the fabric with cold water as soon as possible, then work in liquid washing detergent before laundering. Avoid hot water or a tumble dryer until the stain has gone, as heat can set it.
Is pomegranate juice the same as eating the fruit?
No: juice has little of the fruit’s fibre, because the arils’ seeds and surrounding structure are left behind. A 100 g serving of pomegranate juice has 0.1 g fibre, while the fruit has 4 g.
Source: USDA FoodData Central 169134 · per 100 g · carbohydrate per EU label, fibre excluded
