Fruits
Pomegranate
Overview
Why eat a pomegranate?
Pomegranate seeds are juicy, tart-sweet and unusually well stocked for a fruit, bringing fiber, vitamin C, vitamin K, folate and potassium in one sitting. A whole 282 g fruit supplies 11 g of fiber and 234 calories, making it a satisfying snack or a bright topping for yogurt, grains and salads.
Good to know: The seeds are naturally sugary, at about 13.7 g of sugar per 100 g, so whole arils are a better choice than juice if you are watching blood sugar.
Plenty of fiber
One whole pomegranate provides 11.3 g of fiber (40% DV), which supports regular digestion, feeds gut bacteria and helps meals feel filling for longer.
Vitamin C and copper
A single fruit delivers 32% DV of vitamin C and 50% DV of copper, nutrients involved in immune defense, collagen building and healthy red blood cells.
Potassium for blood pressure
With 236 mg of potassium per 100 g, pomegranate adds to the mineral balance linked to healthier blood pressure and normal muscle and nerve function.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in a pomegranate?
Calories
83kcal
Protein
1.7g
Carbs
19g
Fat
1.2g
Fiber
4g
Sugars
14g
Minerals
- Calcium10 mg1%
- Iron0.3 mg2%
- Magnesium12 mg3%
- Phosphorus36 mg3%
- Potassium236 mg5%
- Sodium3 mg0%
- Zinc0.35 mg3%
- Copper0.16 mg18%
- Selenium0.5 µg1%
Vitamins
- Vitamin C10 mg11%
- Vitamin E0.6 mg4%
- Vitamin K16 µg14%
- Thiamin (B1)0.07 mg6%
- Riboflavin (B2)0.05 mg4%
- Niacin (B3)0.29 mg2%
- Vitamin B60.07 mg4%
- Folate38 µg10%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Pomegranates, raw” (SR Legacy, FDC ID 169134).View the USDA record ↗ (opens in a new tab).