Pomegranate: Calories and Nutrition Analyse
How many calories in pomegranate?

Nutrition Facts
PomegranateServing size:
medium size pomegranate (235 g) change
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Amount Per Serving:
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.
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
Compare pomegranate:
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