Pomegranate Nutrition Facts & Calories
Calories in pomegranate
100g of pomegranates contain about 83 calories (kcal).
Calories per:
ounce
| one pomegranate
| cup
| half cup
For example, 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).
Pomegranate key facts
The nutrients that matter most in fruit and vegetables, per 100 g, compared with apple.
| Nutrient (per 100 g) | Pomegranate | Apple a common fruit |
|---|---|---|
| Fiber | 4 g | 2.4 g |
| Vitamin C | 10 mg | 4.6 mg |
| Potassium | 236 mg | 107 mg |
- Pomegranate has 60% more calories than the typical fruit on this site (52 kcal per 100 g is the median of fruits).
Scroll down for details and nutrition tables.
Nutrition Facts
PomegranateServing size:
medium size pomegranate (235 g) change
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
Amount Per Serving:
To visualize how much 195 kcal actually is, keep in mind that the calorie content of medium size pomegranate is similar to that of, for example:
- 2 medium apples (96 kcal each)
- 1.5 medium bananas (116 kcal each)
- 8 medium carrots (25 kcal each)
- 3 medium potatoes (69 kcal each)
Take a quick look at the tables below for detailed information about pomegranate nutrition.
100g of Pomegranate
Nutrition
- Calories 83
- Carbs Total 18.7 g
- Dietary fiber 4 g
- Fat 1.17 g
- Protein 1.67 g
Vitamins
- Vit B1 (Thiamine) 0.067 mg
- Vit B2 (riboflavin) 0.053 mg
- Vit B3 (Niacin) 0.293 mg
- Vit B5 0.135 mg
- Vit B6 0.075 mg
- Vit B9 (Folic acid) 38 mcg
- Vit C 10.2 mg
- Vit E 0.6 mg
- Vit K 16.4 mcg
Minerals
- Potassium 236 mg
- Phosphorus 36 mg
- Magnessium 12 mg
- Calcium 10 mg
- Sodium 3 mg
- Iron 0.3 mg
- Zink 0.35 mg
Per 100 g, Pomegranate is a good source of fiber (14% DV) and a good source of vitamin K (14% DV).
Dietary fiber is the part of plant foods the body does not digest; it supports digestion and helps you feel full. The FDA Daily Value is 28 g.
How many calories are in 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
Compare pomegranate:
pomegranate vs guava, pomegranate vs mango, pomegranate vs plum, pomegranate vs apple, pomegranate vs apricot, pomegranate vs avocado, pomegranate vs banana, pomegranate vs blackberry, pomegranate vs blackcurrants, pomegranate vs blueberries, pomegranate vs Cranberries, pomegranate vs durian, see all compares of pomegranate.
Foods with similar calories:
- Salsify calories 82 kcal
- White wine calories 82 kcal
- Sapodilla calories 83 kcal
- Pinot Grigio calories 83 kcal
- Whiskey and ginger ale calories 83 kcal
- Cabernet Sauvignon calories 83 kcal
- Merlot calories 83 kcal
- Rosé Wine calories 83 kcal
More in Fruits:
About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.
