Pomegranates, raw
* 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.
Macronutrients
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| 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
This vibrant fruit is known for its jewel-like seeds encased in a tough, leathery skin. Inside, the edible arils—small, juicy sacs surrounding crunchy seeds—burst with a sweet-tart flavor and a refreshing, slightly astringent quality. Rich in antioxidants, particularly punicalagins and anthocyanins, this fruit supports cellular health and may help reduce inflammation. It's also a good source of vitamin C, vitamin K, and folate, making it a nutrient-dense addition to a balanced diet. With a low glycemic index and high fiber content, it can aid digestion and promote steady energy levels.
Commonly used in both sweet and savory dishes, the seeds can be sprinkled over salads, stirred into yogurt, or blended into smoothies for a pop of color and flavor. The juice is popular on its own or as a base for dressings, marinades, and cocktails. In Middle Eastern and Mediterranean cuisines, it's often reduced into a tangy molasses for glazing meats or enhancing grain dishes. Whether enjoyed fresh or as a versatile ingredient, this fruit offers both culinary appeal and notable health benefits.
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