Pom Wonderful Pomegranates nutrition facts
Per 1 cup · 147 g
of a 2,000 cal day
- Protein2g7% of calories
- Carbs26g86% of calories
- Fat1g7% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Pom Wonderful Pomegranates (1 cup, 147 g) has 130 calories, with 2 g of protein, 26 g of carbohydrates and 1 g of fat. Most of its energy comes from carbs (86% of calories). It is high in dietary fiber (25% DV).
High in
20%+ of the daily value
- Dietary fiber25%
Good source of
10–19% of the daily value
- Vitamin C17%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (147 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 15 mg | 17% |
| Vitamin D | 0 μg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 14 mg | 1% |
| Iron | 1 mg | 7% |
| Potassium | 280 mg | 6% |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Pom Wonderful Pomegranates88
- Woodstock Pomegranate Kernels, Organic85
- Pomegranate (raw)83
- Pom Poms Wonderful Pomegranate arils82
Similar foods
234 calPomegranate (raw)1 pomegranate+104 cal
100 calPom Poms Wonderful Pomegranate arils4 ⁵⁄₁₆ oz−30 cal
80 calTrader Joe's Pomegranate Seeds½ cup−50 cal
80 calJuicy Gems Pomegranate Arils, Fresh½ cup−50 cal
120 calWoodstock Pomegranate Kernels, Organic1 cup−10 cal
100 calSainsbury's Pomegranate Seeds1 tub−30 cal
Burning 130 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 25minWalking (3.5 mph)
- 16minCycling (moderate)
- 11minRunning (6 mph)
- 18minSwimming laps
Common questions
How many calories are in Pom Wonderful Pomegranates?
One serving of Pom Wonderful Pomegranates (1 cup) has 130 calories, which works out to 88 calories per 100 g. That is about 6.5% of a 2,000-calorie day.
Are Pom Wonderful Pomegranates high in protein?
Not especially. It has 2 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.
Are Pom Wonderful Pomegranates keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 86% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pom Wonderful Pomegranates?
0 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pom Wonderful Pomegranates?
18 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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