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Pomegranates, raw
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Your nutrition snapshot
Buy on AmazonMacronutrient proportions by weight
Values for 100 g. Change the serving to recalculate.
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vitamins
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 10.2 MG | 11% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 38 UG | 10% | |
| Choline, total | 7.6 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 4% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 16.4 UG | 14% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 10 MG | 1% | |
| Iron, Fe | 0.3 MG | 2% | |
| Magnesium, Mg | 12 MG | 3% | |
| Phosphorus, P | 36 MG | 3% | |
| Potassium, K | 236 MG | 5% | |
| Sodium, Na | 3 MG | 0% | |
| Zinc, Zn | 0.4 MG | 3% | |
| Copper, Cu | 0.2 MG | 18% | |
| Manganese, Mn | 0.1 MG | 5% | |
| Selenium, Se | 0.5 UG | 1% |
Nutrition Highlights
- Low in calories with 83 kcal per 100g.
- Very low in fat (1.2g per 100g).
- Good source of dietary fiber (4g per 100g).
About Pomegranates, raw
Pomegranate seeds have a genuinely interesting nutritional profile for a fruit: meaningful fiber, a small but real protein contribution, and some fat from the seed itself. The sugars are present but balanced by the tartness of the juice. Rich in polyphenols, pomegranates have attracted real research attention. Eat the arils fresh, pressed into juice, or scattered over savory dishes like roasted lamb or grain salads.
Dietary Information
Pomegranates, raw is considered low-fat, making it a suitable choice for various dietary plans.
Calorie Breakdown
At 83 calories per 100 grams, Pomegranates, raw gets 8% of its calories from protein, 90% from carbohydrates, and 13% from fat. This is lower than most foods and comparable to fruits and vegetables.
Compare Pomegranates, raw
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