Pomegranate (raw) nutrition facts
Per 1 pomegranate · 282 g
of a 2,000 cal day
- Protein4.7g7% of calories
- Carbs53g81% of calories
- Fat3.3g11% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Pomegranate (raw) (1 pomegranate, 282 g) has 234 calories, with 4.7 g of protein, 53 g of carbohydrates and 3.3 g of fat. Most of its energy comes from carbs (81% of calories). It is high in dietary fiber (40% DV), Vitamin C (32% DV) and Vitamin K (39% DV).
High in
20%+ of the daily value
- Dietary fiber40%
- Vitamin C32%
- Vitamin K39%
- Folate (B9)27%
- Pantothenic acid21%
- Copper50%
Good source of
10–19% of the daily value
- Vitamin E11%
- Thiamine16%
- Riboflavin (B2)11%
- Vitamin B616%
- Iron11%
- Potassium14%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 pomegranate (282 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 29 mg | 32% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 46 μg | 39% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 107 μg | 27% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 21 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 28 mg | 3% |
| Iron | 1 mg | 11% |
| Potassium | 666 mg | 14% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 102 mg | 15% |
| Zinc | 1 mg | 9% |
| Copper | 0.4 mg | 50% |
| Manganese | 0.3 mg | 15% |
| Selenium | 1 μg | 3% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 0.3 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Retinol | 0 μg | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
100 calPom Poms Wonderful Pomegranate arils4 ⁵⁄₁₆ oz−134 cal
80 calTrader Joe's Pomegranate Seeds½ cup−154 cal
80 calJuicy Gems Pomegranate Arils, Fresh½ cup−154 cal
120 calWoodstock Pomegranate Kernels, Organic1 cup−114 cal
100 calSainsbury's Pomegranate Seeds1 tub−134 cal- 130 cal
Pom Wonderful Pomegranates1 cup−104 cal
Burning 234 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 20minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Pomegranate (raw)?
One serving of Pomegranate (raw) (1 pomegranate) has 234 calories, which works out to 83 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Pomegranate (raw) high in protein?
Not especially. It has 4.7 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Pomegranate (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 81% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pomegranate (raw)?
8.5 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pomegranate (raw)?
39 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
Recipes with pomegranate
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