Pomegranate · Punica granatum

Pomegranates, raw

Nutrition facts per 100 g · edible portion

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2 forms & preparations

Pomegranate juice, bottled Pomegranates, raw

Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Pomegranates, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

83 kcal Calories

1.7 g Protein

18.7 g Carbs

1.2 g Fat

Good nutrient density 31/100

How many beneficial nutrients Pomegranates, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Pomegranates, raw come from — the split across carbs, fat & protein.

83 kcal / serving

81% from carbs

Carbs 81%

18.7 g per serving
Fat 11%

1.2 g per serving
Protein 7%

1.7 g per serving

What Pomegranates, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value.

Copper18% Dietary Fiber14% Vitamin K14% Vitamin C11% Folate (B9)10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	18.7 g	7%
Dietary Fiber	4.0 g	14%
Total Sugars	13.7 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	1.2 g	2%
Saturated Fat	0.1 g	1%
Monounsaturated Fat	0.1 g	—
Polyunsaturated Fat	0.1 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	0.0 mg	—
Omega-6 Fatty Acids	79.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	6.0 mg	—
Myristic Acid	6.0 mg	—
Palmitic Acid	70.0 mg	—
Stearic Acid	38.0 mg	—
Palmitoleic Acid	12.0 mg	—
Oleic Acid	77.0 mg	—
Gadoleic Acid	4.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	79.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	1.7 g	3%

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	10.2 mg	11%
Vitamin D	0.0 mcg	0%
Vitamin E	0.6 mg	4%
Vitamin K	16.4 mcg	14%
Thiamin (B1)	0.1 mg	6%
Riboflavin (B2)	0.1 mg	4%
Niacin (B3)	0.3 mg	2%
Vitamin B6	0.1 mg	4%
Folate (B9)	38.0 mcg	10%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.4 mg	8%
Choline	7.6 mg	1%

Minerals	Amount	% DV
Calcium	10.0 mg	1%
Iron	0.3 mg	2%
Magnesium	12.0 mg	3%
Phosphorus	36.0 mg	3%
Potassium	236.0 mg	5%
Sodium	3.0 mg	0%
Zinc	0.4 mg	3%
Copper	0.2 mg	18%
Manganese	0.1 mg	5%
Selenium	0.5 mcg	1%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—
Campesterol	1.0 mg	—
Stigmasterol	0.0 mg	—
Beta-sitosterol	4.0 mg	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.5 g	—

About Pomegranates, raw

The pomegranate is a fruit like no other — a leathery red shell packed with hundreds of juicy, jewel-like seeds called arils, each a burst of sweet-tart juice around a crunchy center. Scattered over salads, pressed into juice or eaten by the spoonful, the arils are the whole point.

Pomegranates are celebrated for their antioxidants, particularly the punicalagins and pigments behind their deep red color, and they bring fiber (in the seeds), vitamin C and potassium too. That antioxidant reputation has made the juice especially popular.

Getting the arils out is the only real chore — easiest underwater, to avoid the staining juice — but the reward is one of the most striking and refreshing fruits there is.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Pomegranates, raw?

There are 83 calories in 100 g of Pomegranates, raw, or about 234 calories in 1 pomegranate (4" dia) (282 g).

How much protein is in Pomegranates, raw?

Pomegranates, raw contains 1.7 g of protein per 100 g.

How many carbs are in Pomegranates, raw?

Pomegranates, raw has 18.7 g of carbohydrates per 100 g.

How much fat is in Pomegranates, raw?

Pomegranates, raw provides 1.2 g of total fat per 100 g.

What is Pomegranates, raw a good source of?

Pomegranates, raw is a good source of Copper, Dietary Fiber, Vitamin K, Vitamin C and Folate (B9) (per 100 g). Daily Values are based on a 2,000-calorie diet.