Pomegranates vs Cranberries
Side-by-side nutrition comparison per serving. See which fits your goals better.
Pomegranate is nearly double the calories of cranberries — 83 vs 46 per 100g — with significantly more carbs (18.7g vs 12g). Pomegranate does offer more fiber at 4g versus cranberries' 3.6g, and is loaded with antioxidants. Cranberries are extremely tart raw and almost always consumed sweetened or dried, which changes their nutritional profile considerably.
Pro tip
Choose fresh pomegranate seeds as a nutrient-dense topping for yogurt or salads. If you're buying cranberries, stick with fresh or unsweetened — dried cranberries can have as much sugar as candy.
Quick Verdict
Best for weight loss
Cranberries
Best for muscle gain
Pomegranates
Best for low-carb
Cranberries
Macro Comparison
Pomegranates: 100g (100g) | Cranberries: 100g (100g)
83
Pomegranates
46
Cranberries
1.67g
Pomegranates
0.46g
Cranberries
18.7g
Pomegranates
12g
Cranberries
1.17g
Pomegranates
0.13g
Cranberries
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
8%
Pomegranates
4%
Cranberries
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| Nutrient | Pomegranates | Cranberries |
|---|---|---|
| Calories | 83 | 46 |
| Protein | 1.7g | 0.5g |
| Carbs | 18.7g | 12g |
| Fat | 1.2g | 0.1g |
| Fiber | 4g | 3.6g |
| Sugar | 13.7g | 4.27g |
| Sodium | 3mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.12g | 0.01g |
| Potassium | 236mg | 80mg |
| Vitamin A | 0mcg | 3mcg |
| Vitamin C | 10.2mg | 14mg |
| Calcium | 10mg | 8mg |
| Iron | 0.3mg | 0.23mg |
Which Should You Choose?
For weight loss
Choose Cranberries. With 46 calories and 0.46g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Pomegranates. Pomegranates delivers 1.67g protein per serving — 1.2g more than Cranberries.
For low-carb diets
Choose Cranberries with 12g carbs per serving.
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Take the free quizCommon Questions
Is Pomegranates or Cranberries better for weight loss?
For weight loss, Cranberries is the better choice. Pomegranates has 83 calories and 1.67g protein per serving, while Cranberries has 46 calories and 0.46g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Pomegranates or Cranberries?
Pomegranates has more protein per serving. Pomegranates provides 1.67g and Cranberries provides 0.46g of protein.
Can I eat both pomegranates and cranberries together?
Yes! Combining pomegranates and cranberries gives you 129 calories and 2.13g protein. This combination can work well as part of a balanced meal.