Pomegranate
Jewel-like arils with punicalagins — among the highest-polyphenol foods measured.
Nutrition per 100 g
Standardised to 100 g of pomegranate for fair comparison. Typical serving: 1/2 cup arils (87 g) — 72 kcal per 87 g serving.
| Nutrient | Per 100 g | Per serving (87 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 83 kcal | 72 kcal | 100 kcal |
| Protein | 1.7 g | 1.5 g | 2.1 g |
| Carbohydrate | 18.7 g | 16.3 g | 22.6 g |
| Fat | 1.1 g | 1 g | 1.4 g |
| Fibre | 4 g | 3.5 g | 4.9 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of pomegranate, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (87 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 10.2 mg | 8.9 mg | 11% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.6 mg | 0.52 mg | 4% |
| Vitamin K | 16.4 µg | 14.3 µg | 14% |
| Thiamin | 0.067 mg | 0.058 mg | 6% |
| Riboflavin | 0.053 mg | 0.046 mg | 4% |
| Niacin | 0.29 mg | 0.25 mg | 2% |
| Vitamin B6 | 0.075 mg | 0.065 mg | 4% |
| Folate | 38 µg | 33.1 µg | 10% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.38 mg | 0.33 mg | 8% |
| Choline | 7.6 mg | 6.6 mg | 1% |
| Minerals | |||
| Calcium | 10 mg | 8.7 mg | <1% |
| Iron | 0.3 mg | 0.26 mg | 2% |
| Magnesium | 12 mg | 10.4 mg | 3% |
| Phosphorus | 36 mg | 31.3 mg | 3% |
| Potassium | 236 mg | 205 mg | 5% |
| Sodium | 3 mg | 2.6 mg | <1% |
| Zinc | 0.35 mg | 0.3 mg | 3% |
| Selenium | 0.5 µg | 0.44 µg | <1% |
| Copper | 0.16 mg | 0.14 mg | 18% |
| Manganese | 0.12 mg | 0.1 mg | 5% |
Source: USDA FoodData Central — Pomegranates, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat pomegranate?
- The edible seeds mean you get fibre, not just juice.
- Consistently ranks near the top of polyphenol content tables.
- Adds acidity and texture that reduces the need for dressing.
How to include it
- Scatter over roasted aubergine or cauliflower with tahini.
- Stir through a bulgur or freekeh salad.
- Spoon onto Greek yogurt with walnuts.
Things to consider
- Pomegranate may interact with some medications metabolised like grapefruit — check with a pharmacist.
- Juice concentrates the sugar and drops the fibre.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Tahini
Ground sesame paste with notable calcium, copper and a savoury depth few foods match.
- kcal
- 593
- protein
- 17 g
- fibre
- 9.7 g
per 100 g · Typical serving: 2 tbsp (30 g)
Bulgur Wheat, cooked
Parboiled cracked wheat that needs only soaking — 8 g fibre per cooked cup.
- kcal
- 83
- protein
- 3.1 g
- fibre
- 4.5 g
per 100 g · Typical serving: 1 cup cooked (182 g)
Walnuts
The only common nut with a substantial dose of plant omega-3 (ALA).
- kcal
- 653
- protein
- 15.3 g
- fibre
- 6.7 g
per 100 g · Typical serving: 30 g (about 7 halves)
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