Pomegranate: Calories and Nutrition Analyse



How many calories in pomegranate?

Pomegranate - calories, kcal

Nutrition Facts

Pomegranate
Serving size:
medium size pomegranate (235 g)  change
medium size pomegranate (235 g) (235g)cup (174g)half cup (87g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
195

% Daily Value

Total Fat 2.75g
4%

Cholesterol 0mg
0%

Sodium 7.05mg
0%

Total Carbohydrates 43.95g
16%

Dietary Fiber 9.4g
34%

Protein 3.92g
8%

Vitaminium C 23.97mg
27%

Calcium 23.5mg
2%

Iron 0.71mg
4%

Potassium 554.6mg
12%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in pomegranate
81% CARBS
7% PROTEIN
11% FAT

100g of pomegranates contain about 83 calories (kcal).
Calories per: ounce | one pomegranate | cup | half cup

To give you an idea, a medium size pomegranate (235 g) contain about 195 calories.

This is about 10% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 195 kcal actually is, keep in mind that the calorie content of pomegranate is similar to that of, for example:

  • 3.5 apples
  • 2.5 glasses of Coca Cola (220 ml glass)
  • 1.5 slices of cheese
  • 1.5 slices of bread
  • 1.5 glasses of milk
  • 10 cubes of sugar

Take a quick look at the tables below for detailed information about pomegranate nutrition.

medium size pomegranate (235 g) has 195 kcal. For burning these calories you have to:
Bike28 min.Bike
Horse ride36 min.Horse ride
Play tennis19 min.Tennis
Run20 min.Run
Swim23 min.Swim
Calories in Pomegranate Compared with Others in Fruits Category

100g of Pomegranate

Nutrition

  • Calories83
  • Carbs Total18.7 g
  • Dietary fiber4 g
  • Fat1.17 g
  • Protein1.67 g

Vitamins

  • Vit B1 (Thiamine)0.067 mg
  • Vit B2 (riboflavin)0.053 mg
  • Vit B3 (Niacin)0.293 mg
  • Vit B50.135 mg
  • Vit B60.075 mg
  • Vit B9 (Folic acid)38 mcg
  • Vit C10.2 mg
  • Vit E0.6 mg
  • Vit K16.4 mg

Minerals

  • Potassium236 mg
  • Phosphorus36 mg
  • Magnessium12 mg
  • Calcium10 mg
  • Sodium3 mg
  • Iron0.3 mg
  • Zink0.35 mg

Unlocking the Nutritional Secrets of Pomegranates

Pomegranates are not just a delicious fruit but a bounty of health benefits wrapped in a ruby-red package. Known for their unique taste and health-promoting properties, pomegranates have been cherished around the world for centuries. Let's dive into the nutritional profile of pomegranates and understand why they are considered a superfood.

Pomegranate Calories and Nutritional Value

One of the first things people often wonder about when considering adding pomegranates to their diet is the calorie content. A 100-gram serving of pomegranate seeds contains approximately 83 calories. This makes pomegranates a relatively low-calorie addition to any diet, perfect for those who are monitoring their calorie intake.

Carbs in Pomegranate

When it comes to carbohydrates, pomegranates pack about 18.7 grams per 100 grams, of which 4 grams are dietary fiber. This fiber content aids in digestion and helps maintain a healthy gut, making pomegranates a great choice for those looking to support their digestive health.

Protein and Fat in Pomegranate

Though not a high-protein food, pomegranates do provide a modest 1.67 grams of protein per 100 grams. As for fats, pomegranates contain about 1.17 grams, with a negligible amount of saturated fat, making them a heart-healthy option.

Vitamins and Minerals Galore

Pomegranates are a treasure trove of vitamins and minerals. They are a good source of Vitamin C, with 10.2 mg per 100 grams, supporting immune function. The fruit is also rich in Vitamin K, providing 16.4 µg, which plays a key role in blood clotting and bone health.

Among the minerals, pomegranates offer 236 mg of potassium, which is essential for heart health and muscle function. They also contain magnesium (12 mg), phosphorus (36 mg), and calcium (10 mg), contributing to overall bone health and energy production.

The Role of Pomegranates in a Healthy Diet

With their rich nutritional profile, pomegranates can play a significant role in a healthy diet. Their fiber content can help you feel full longer, aiding in weight management. The antioxidants found in pomegranates, such as Vitamin C and E, protect the body against free radical damage and support overall health.

Moreover, the low sodium and high potassium content make pomegranates an excellent choice for maintaining healthy blood pressure levels. And with zero cholesterol, they are a heart-friendly food that can be enjoyed by everyone.

Conclusion

Pomegranates are more than just a tasty treat; they are a powerhouse of nutrition that can support various aspects of health, from digestion and immunity to heart health and weight management. Whether you enjoy them fresh, as juice, or as part of salads and dishes, incorporating pomegranates into your diet is a delicious way to boost your nutritional intake.

How many calories are there in 1, 2, 3, or 5 servings of pomegranates?

  • Medium size pomegranate (235 g)195 kcal
  • Cup of pomegranate (174g)144 kcal
  • Half cup of pomegranate (87g)72 kcal
  • Ounce (oz) of pomegranates24 kcal
  • Half of medium size servings of pomegranate97.5 kcal
  • Small size serving of pomegranate (188g)156 kcal
  • Big size pomegranate (306g)253.5 kcal
  • Two medium size servings of pomegranates390 kcal
  • Three medium size servings of pomegranates585 kcal
  • Four medium size servings of pomegranates780 kcal
  • Five medium size servings of pomegranates975 kcal
Pomegranate - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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