Pomegranate
Pomegranate, raw
Nutrition Facts
- Total Fat 1,17 g2%
- Saturated Fat 0,12 g1%
- Trans Fat —
- Cholesterol 0 mg0%
- Sodium 3 mg0%
- Total Carbohydrate 18,7 g7%
- Dietary Fiber 4 g14%
- Total Sugars 13,67 g
- Protein 1,67 g3%
- Vitamin D 0 µg0%
- Calcium 10 mg1%
- Iron 0,3 mg2%
- Potassium 236 mg5%
100g of Pomegranate, raw contains 83 kcal calories, 1,67g protein, and 10,2mg vitamin c per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein7%(7 kcal)
- Carbs81%(75 kcal)
- Fat11%(11 kcal)
Nutrient density
Meets ≥10% Daily Value for 5 of 28 nutrients
Moderate nutrient densityUse Pomegranate in your next meal plan
Melio can build a complete week of meals around Pomegranate (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Fruits and Fruit Juices
- Pomegranate has a potassium-to-sodium ratio of 78.7:1, which is considered favorable for blood-pressure support.
- Pomegranate contains more fiber per 100 g than cooked oatmeal — 4 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 83 kcal | 4% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 1,67 g | 3% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 18,7 g | 7% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 1,17 g | 2% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 4 g | 14% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 13,67 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 3 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 236 mg | 5% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 10 mg | 1% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 12 mg | 3% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 36 mg | 3% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 0,3 mg | 2% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,35 mg | 3% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,16 mg | 18% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 0,5 µg | 1% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,12 g | 1% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0,09 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,08 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 0 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 10,2 mg | 11% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,6 mg | 4% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 16,4 µg | 14% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,07 mg | 6% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,05 mg | 4% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,29 mg | 2% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,08 mg | 4% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 38 µg | 10% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 7,6 mg | 1% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 0 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 0 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 77,93 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated41%(0,12 g)
- Monounsaturated32%(0,09 g)
- Polyunsaturated27%(0,08 g)
Household serving sizes
g- 60813 1 fruit
- 250 g
- 10205 1 cup
- 175 g
- 90000 Quantity not specified
- 88 g
Frequently asked questions about Pomegranate
How many calories in Pomegranate?
Pomegranate contains 83 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Pomegranate?
Pomegranate contains 3 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Pomegranate?
Per 100 grams, Pomegranate contains 1.67 g protein, 18.7 g carbohydrates, and 1.17 g total fat.
Is Pomegranate good for keto or low-carb?
Pomegranate has 18.7 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Pomegranate nutrition data come from?
Nutrition data for Pomegranate is sourced from USDA FoodData Central (FDC ID 2709267). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/2709267/nutrients.
Diet compatibility
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Pomegranate
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Pomegranate.
3 meal ideas using Pomegranate
Starter templates matched to Pomegranate's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with pomegranate
A warm bowl of oats with pomegranate, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Plant-based lunch with pomegranate
A warm grain bowl with pomegranate, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Low-sodium dinner with pomegranate
Roast pomegranate with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 2709267), accessed 2022-10-28.
Published: 2022-10-28
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Use Pomegranate in your next meal plan
Melio can build a complete week of meals around Pomegranate (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan