Pomegranate Nutrition Facts 100g

Pomegranate nutrition facts 100g will tell you if the fruit contains enough vitamins and minerals for daily consumption. The fruit contains vitamins A, C, and K. It also contains copper, magnesium, and thiamin. This superfruit also contains a small amount of fat, insufficient to make a difference in the daily diet. However, the fact that it is rich in antioxidants and fiber makes it a good snack.


One hundred-gram serving of Pomegranate contains 83 calories, about 8% of your daily requirement for an average adult. To consume 2400 kcal daily, an average adult should engage in moderate physical activity. A single pomegranate provides around four grams of dietary fiber, which is helpful for bowel movements and digestion. The Pomegranate also has some health benefits, making it worth trying.

Pomegranate Nutrition Facts

Pomegranate nutrition facts are available for both fresh and dried fruit. Compared to oranges, Pomegranate contains high levels of vitamin C. It also contains vitamin K. In one hundred-gram serving; Pomegranate contains four grams of dietary fiber, which helps with indigestion.

It is a good choice for people with diabetes because it can lower blood sugar and cholesterol. The Pomegranate contains several types of fibers essential for the body’s health. Here below is a list of pomegranate nutrition facts:

pomegranate nf

Some Factors To Describe The Nutrition Fact Of 100 Grams Pomegranate:

  1. A pomegranate contains about 83 calories per 100 grams. This is only about 8% of the daily recommended intake for an adult. An adult of average weight needs about 2400 kcal a day, so this fruit is a good choice.
  2. Moreover, it contains 0.1 g of saturated fat and cholesterol. The Pomegranate also provides dietary fiber, which is essential for healthy digestion. The fruit also aids in bowel movements and digestion.
  3. The Pomegranate is rich in prebiotics, which help promote the growth and maintenance of healthy gut bacteria. The fruit has 4 grams of fiber and provides 19 grams of carbohydrates.
  4. Both carbohydrates are healthy, and the Pomegranate is a good source of fiber. It may protect you from bowel problems due to its high fiber content. In addition to containing nutrients and minerals, the Pomegranate can also help your digestion.
  5. The Pomegranate’s vitamin and mineral content are impressive. A medium-sized pomegranate contains 17% vitamin C, equivalent to 18% of the recommended daily value for adults.
  6. The Pomegranate’s vitamin K content is high, too. It provides two grams of dietary fiber per 100 grams, essential for healthy bowel movements and the heart.
  7. A hundred-gram serving of Pomegranate contains only 83 calories and four grams of dietary fiber. The fruit’s high sugar content makes it an excellent snack, but its low-fat content makes it a low-calorie fruit.
  8. It also has low cholesterol and no saturated fat. This fruit is high in antioxidants and dietary fiber, and it helps the body digest food and prevents indigestion.
  9. In addition to its high-calorie content, Pomegranate contains dietary fiber and is rich in fiber. The fruit contains about 14 grams of sugar per 100 grams.
  10. It has a long shelf life and can be stored at room temperature or in the refrigerator. Just make sure to choose well-developed fruits so you can avoid over-ripe ones. It is better to buy Pomegranate in its peak stage to avoid over-ripeness.

What is the Nutrition Value Of Pomegranate?

1. Carbs

Carbohydrates account for most of the calories in pomegranates, and Pomegranate contains two types of carbs. If you eat a medium-sized fruit, you’ll get 14 grams of sugar, and you’ll also get 4 grams of fiber, which is 21% of the daily required amount.

Pomegranate juice has fewer carbs, sugars, and calories than fruit, as one might assume. One cup (8 oz) of 100 percent pomegranate juice contains 134 calories, 33 grams of carbohydrates, 31 grams of sugar, and 0 grams of fiber, according to USDA data.

2 Pomegranate juice cocktail (pomegranate juice combined with other fruit liquids and sugar) typically has more calories, carbohydrates, and sugar than plain pomegranate juice.

2. Fats

Pomegranate has little fat, and a whole fruit has less than 1 gram of saturated fat, polyunsaturated fat, and monounsaturated fat.

Unless you consume an immense amount of this food, these modest amounts are unlikely to make a significant change in your diet.

3. Protein

A little quantity of protein is found in pomegranates. Three grams of protein are found in a medium-sized fruit.

A more prominent apple will provide roughly 1.7 grams of protein. On the other hand, pomegranate juice contains very no protein (0.4 grams per cup).

4. Minerals & Vitamins

Vitamins and minerals are abundant in whole, fresh pomegranates. A medium-sized fruit has 16mg of vitamin C, roughly 18% of the recommended daily requirement based on a 2,000-calorie diet. A medium-sized pomegranate also offers 28% of the daily recommended vitamin K consumption for women and 21% for males.

1 Vitamin K is a fat-soluble vitamin that aids in the body’s blood clotting processes. The recommended daily allowance (RDA) is the daily amount of food required to meet practically all healthy people (97 percent to 98 percent).

Pomegranates are also high in folate (15 percent RDA), copper (27% RDA), thiamin (9 percent RDA), vitamin B6 (9 percent RDA), and potassium (9 percent RDA) (10 percent of the recommended intake; potassium does not have an RDA).

What are the Health Advantages of Pomegranates?

Pomegranate seeds and juice include chemicals and nutrients beneficial to one’s health. Bones, cartilage, and muscle are all aided by this supplement. Pomegranates are high in vitamin C. (L-ascorbic acid). This vitamin is necessary for bone, cartilage, strength, and blood vessel health, and it also stimulates wound healing and aids in iron absorption. Because our bodies cannot produce vitamin C, it must be obtained from food.

1. Defends Against Oxidative Stress

“Ongoing research is examining whether vitamin C, by limiting the damaging effects of free radicals through its antioxidant activity, may help prevent or delay the development of certain cancers, cardiovascular disease, and other diseases in which oxidative stress plays a causal role,” according to the National Institutes of Health. Other antioxidant substances found in pomegranates, such as quercetin and anthocyanins, help repair cell damage produced by oxidative stress.

2. Aids In The Control Of Blood Sugar And Digestion

When you eat pomegranate arils, you’ll get a healthy dose of fiber (not juice). The majority of us do not consume enough fiber daily. Fiber can help you feel fuller for longer, enhance your digestive health, and lower your blood cholesterol. It also aids in the slowing of sugar absorption, preventing blood glucose spikes after meals.

3. Reduced Blood Pressure

According to a study of the effects of pomegranate juice on blood pressure, drinking around one cup of the fluid can help lower systolic and diastolic blood pressure, which may be beneficial to persons with hypertension and those at risk of hypertension and cardiovascular disease.

4. Enhances Athletic Performance

Pomegranate juice’s antioxidants can help muscles recover after exercise and strengthen them. They may also help you perform better during sporting activities.

How To Select And Store Pomegranates?

The best pomegranates globally are grown in Afghanistan’s southern provinces of Kandahar, Balkh, Helmand, and Nimruz, known as the “Pomegranate Belt.” Pomegranate fruits are considered ripe when they develop a distinct color and produce a metallic sound when tapped with the tip of the finger.

It must be picked up at the appropriate stage before it becomes overmature; otherwise, the seeds become tougher and inedible, and the entire fruit bursts open and become spoilt.

Look for well-developed, firm, and rich crimson red fruits in the marketplaces. Prevent eating spotted or overripe fruits because they might be bitter and inedible.

Furthermore, avoid those that have surface cracks or mold, are bruised, or are shriveled because their flavor is inferior. Store them in a cool, dark place at room temperature for 5-8 days or longer if you are storing them at home. Long shelf life is characteristic of pomegranates as a whole. You can also keep them in the refrigerator for a few weeks to save time.

How Do You Prepare And Serve Pomegranates?

If the pomegranate fruit is kept in the refrigerator, wash it in cold water or rinse it in tepid water to bring it to room temperature. Pomegranate is one of the most commonly used fruits in the culinary business. Its usefulness as a food, flavor, and color has made it a popular item in “super fruits” or new functional foods. Eat fresh fruit without seasonings or additives to enjoy its full flavor.

Clean the fruit with a paper towel or gentle cloth before preparing it. Score the tough outer rind with a paring knife into two halves, then break it apart by pushing it apart. Remove white membrane, pith, and skins from clusters of aril sacs by gently lifting them.

Alternatively, turn the fruit piece upside down and gently beat it with a wooden stick until the seeds fall out. It’s easier to separate its juicy, delicate arils in a bowl of cold water, where the roots sink to the bottom while the pulp and pith float. Remove the seeds from the water and dry them with a soft cloth.

Pomegranate seeds add a nice touch to salads and other foods. Juice made from fresh fruits is delicious and refreshing. Pomegranate juice can flavor cakes, baked apples, and other desserts and make jellies, sorbets, and sauces. It’s used in classic Persian dishes like fesenjan, a rice pilaf mixed with pomegranate juice, crushed walnuts, and exquisite ash-e-anar soup.

Pomegranate juice concentrate is a common element in Middle Eastern and Mediterranean cooking. The juice was concentrated to around 250 percent of its original strength, resulting in a rich sauce (grenadine). It imparts a distinct flavor and an intense sweetness when used in cooking. Grenadine is used in non-alcoholic cocktails, sorbets, and various Middle Eastern foods.

What Are The Side Effects Of Eating Pomegranates?

Certain cholesterol-lowering drugs (known as statins) may interact with pomegranate juice. Because pomegranate juice and grapefruit juice have comparable effects on the body, drugs that interact with grapefruit juice may also interact with pomegranate juice.

To keep safe, talk to your healthcare practitioner before adding fruit to your diet if you’re on medication.

Because pomegranates are high in vitamin K, they may interact with Coumadin, a blood clotting medication (warfarin). However, because dietary amounts of vitamin K vary, talk to your doctor about your diet if you take this medication.


A medium-sized pomegranate contains 83 calories, 8% of an adult’s recommended daily calorie intake. For an average-weight adult, this fruit contains no saturated fats or cholesterol. It also has plenty of dietary fiber, giving it four grams per 100g, suitable for digestion and bowel movements. The Pomegranate has many other health benefits, and it is an excellent snack for health-conscious people.

The Pomegranate has an array of antioxidants, including ellagic acid. Its high antioxidant content can help protect the body from disease and support overall health. Furthermore, it can prevent the formation of new cells. Consequently, Pomegranate is a fantastic snack in addition to its high antioxidant content.