Pomegranates Nutrition Facts
83 calories per 100g serving
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Pomegranates are an antioxidant-rich fruit with 83 calories per 100g and 4g of fiber. Their jewel-like arils (seeds) burst with tart-sweet juice and are packed with punicalagins — potent anti-inflammatory compounds.
Protein
1.67g
8% of calories
Carbs
18.7g
90% of calories
Fat
1.17g
13% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 83 kcal |
| Protein | 1.67g |
| Total Carbohydrates | 18.7g |
| Total Fat | 1.17g |
| Dietary Fiber | 4g |
| Sugars | 13.7g |
| Saturated Fat | 0.12g |
| Cholesterol | 0mg |
| Sodium | 3mg |
| Potassium | 236mg |
| Vitamin A | 0mcg |
| Vitamin C | 10.2mg |
| Calcium | 10mg |
| Iron | 0.3mg |
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Weight Loss
Moderate calories with good fiber. The effort of eating arils one-by-one naturally slows consumption. Sprinkle on salads and yogurt as a flavorful, low-calorie topping.
Muscle Gain
Pomegranate juice has been studied for reducing muscle soreness after intense exercise. Add arils to post-workout bowls for both recovery benefits and flavor.
Maintenance
A seasonal fruit that adds beauty and flavor to salads, grain bowls, and desserts. Buy pre-seeded arils for convenience or seed whole fruits for freshness.
Meal Ideas with Pomegranates
Did you know?
A single pomegranate contains about 600-800 arils (seeds). The fruit has been a symbol of fertility and prosperity for thousands of years across cultures from ancient Greece to Persia.
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Take the free quizCommon Questions About Pomegranates
How many calories are in Pomegranates?
Pomegranates contains 83 calories per 100g serving. It provides 1.67g of protein, 18.7g of carbs, and 1.17g of fat.
Is Pomegranates good for weight loss?
Moderate calories with good fiber. The effort of eating arils one-by-one naturally slows consumption. Sprinkle on salads and yogurt as a flavorful, low-calorie topping.
What pairs well with Pomegranates?
Great pairings include: Pomegranate + walnut + feta salad + mixed greens, Pomegranate yogurt bowl + granola + honey, Pomegranate-glazed chicken + couscous + roasted vegetables. These combinations provide a balanced mix of macronutrients.