Pomegranate Nutrition Facts: Calories, Fiber, Vitamin C & Health Benefits

Pomegranate is a colorful fruit known for its juicy ruby-red arils and naturally sweet-tart flavor. It provides dietary fiber, vitamin C, vitamin K, folate, potassium and other nutrients, making it a nutritious addition to a balanced diet.

If you are looking for pomegranate nutrition facts, looking at the nutrition per 100 grams of edible arils is a useful way to understand what this fruit provides. Nutrition values can vary slightly depending on the variety and serving size.

Pomegranate Nutrition Facts

Approximately 100 grams of raw pomegranate arils provide 83 calories, 18.7 grams of carbohydrates, 4 grams of dietary fiber and about 10.2 mg of vitamin C. Pomegranate also provides potassium, folate and vitamin K.

Nutrient	Amount per 100 g
Calories	83 kcal
Carbohydrates	18.7 g
Dietary Fiber	4.0 g
Total Sugars	13.7 g
Protein	1.7 g
Total Fat	1.2 g
Potassium	236 mg
Vitamin C	10.2 mg
Folate	38 mcg
Vitamin K	16.4 mcg
Magnesium	12 mg

Nutrition values are approximate and can vary depending on the pomegranate variety, ripeness and serving size.

How Many Calories Are in Pomegranate?

Pomegranate contains approximately 83 calories per 100 grams of edible arils.

Most of its calories come from carbohydrates, including naturally occurring sugars. At the same time, pomegranate provides dietary fiber and several vitamins and minerals.

A larger serving will naturally contain more calories, so portion size is important when considering your overall calorie intake.

Pomegranate Is a Good Source of Fiber

One of the nutritional benefits of whole pomegranate arils is their fiber content.

100 grams of pomegranate provides about 4 grams of dietary fiber.

Dietary fiber supports normal digestive health and can contribute to feelings of fullness. Including different fiber-rich foods such as fruits, vegetables, whole grains, beans, nuts and seeds is a practical way to support a balanced diet.

Eating the whole arils also gives you the fiber that may be reduced or absent in some processed pomegranate drinks.

Pomegranate Provides Vitamin C

Pomegranate contains vitamin C, an essential nutrient that supports normal immune function and contributes to antioxidant protection.

While pomegranate is not as high in vitamin C as fruits such as guava or oranges, it can still contribute to your overall vitamin C intake when included as part of a varied diet.

Pomegranate Contains Potassium

Pomegranate also provides potassium, an essential mineral involved in normal muscle function, nerve signaling and fluid balance.

Approximately 100 grams of pomegranate arils provides around 236 mg of potassium.

Other fruits, vegetables, beans, dairy products and several other foods can also contribute potassium to your daily diet.

Pomegranate Provides Antioxidant Compounds

Pomegranate contains naturally occurring plant compounds, including polyphenols, that contribute to its antioxidant profile.

Antioxidants help protect cells from oxidative damage as part of the body's normal defense mechanisms. However, pomegranate should be viewed as one nutritious food within an overall healthy eating pattern rather than as a treatment or cure for disease.

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Vitamins and Minerals in Pomegranate

Pomegranate provides several vitamins and minerals in addition to fiber and antioxidant compounds. It contains vitamin C, vitamin K, folate, potassium and magnesium.

Vitamin K in Pomegranate

Pomegranate provides vitamin K, an essential nutrient that plays an important role in normal blood clotting and bone health.

A 100-gram serving of pomegranate arils provides approximately 16.4 mcg of vitamin K.

Folate

Pomegranate also contains folate, a B vitamin needed for normal cell division and DNA synthesis.

A 100-gram serving provides around 38 mcg of folate, contributing to your overall daily folate intake.

Potassium and Magnesium

Pomegranate provides useful amounts of potassium and magnesium.

Potassium supports normal nerve signaling, muscle function and fluid balance. Magnesium is involved in normal muscle and nerve function as well as numerous metabolic processes.

6 Potential Health Benefits of Pomegranate

1. Provides Antioxidant Compounds

Pomegranate is especially well known for its naturally occurring polyphenols and other antioxidant compounds.

These compounds contribute to the fruit's antioxidant activity and help protect cells from oxidative stress as part of the body's normal defense systems.

2. Supports Digestive Health

Whole pomegranate arils provide approximately 4 grams of dietary fiber per 100 grams.

Fiber helps support normal bowel function and digestive health. Including pomegranate along with other fiber-rich foods can help you build a varied, nutrient-rich diet.

3. Supports Heart-Healthy Eating

Pomegranate provides potassium and fiber while being naturally low in sodium.

Including fruits such as pomegranate in an overall eating pattern rich in fruits, vegetables, whole grains, beans, nuts and seeds can contribute to a heart-healthy diet.

However, eating pomegranate alone cannot prevent or treat heart disease.

4. Contributes to Vitamin C Intake

Pomegranate provides vitamin C, which supports normal immune function and contributes to antioxidant protection.

Although fruits such as guava and oranges contain considerably more vitamin C, pomegranate can still contribute to your overall intake when combined with a variety of fruits and vegetables.

5. Provides Nutrients for a Balanced Diet

Pomegranate contains a combination of carbohydrates, fiber, vitamins, minerals and naturally occurring plant compounds.

Adding different fruits to your diet can increase the variety of nutrients and plant compounds you consume throughout the week.

6. Can Be a Nutritious Snack

Fresh pomegranate arils can make a colorful and flavorful snack without requiring added sugar.

They can be enjoyed on their own or combined with foods such as plain yogurt, oats, nuts or other fresh fruits for a more balanced snack.

Pomegranate and Weight Management

Pomegranate can fit into a healthy eating pattern for people who are trying to manage their weight.

A 100-gram serving provides approximately 83 calories and 4 grams of fiber. Fiber can contribute to feelings of fullness, while whole fruit provides nutrients along with its naturally occurring carbohydrates.

However, pomegranate itself does not cause weight loss. Sustainable weight management depends on overall calorie intake, food choices, physical activity and other lifestyle factors.

Is Pomegranate Good to Eat Regularly?

For most healthy people, pomegranate can be enjoyed regularly as part of a varied diet.

There is no need to eat large amounts to obtain its nutritional benefits. A practical serving of fresh arils can be included alongside other fruits, vegetables and nutrient-rich foods.

The goal should be variety rather than relying on one particular fruit as a “superfood.”

Pomegranate and Blood Sugar

Pomegranate contains naturally occurring carbohydrates and sugars, so portion size is important for people who monitor their blood sugar.

A 100-gram serving of pomegranate arils provides approximately 18.7 grams of carbohydrates, including about 13.7 grams of naturally occurring sugars and 4 grams of dietary fiber.

People with diabetes do not necessarily need to avoid pomegranate. Whole pomegranate can be included in a balanced eating pattern when the portion fits within individual carbohydrate needs.

Is Pomegranate Good for People With Diabetes?

Pomegranate can be enjoyed as a whole fruit by many people with diabetes, but it should not be considered a treatment for diabetes.

Choosing whole pomegranate arils instead of sweetened pomegranate juice provides the natural fiber of the fruit. Portion size and your overall carbohydrate intake remain important.

If you have diabetes, monitor how different foods affect your blood glucose and follow the individualized dietary advice provided by your healthcare professional.

Whole Pomegranate vs. Pomegranate Juice

Whole pomegranate arils are generally a better everyday choice than sweetened pomegranate juice.

Whole fruit provides dietary fiber and takes longer to eat, which can also make portion control easier. Juice can be consumed more quickly and may contain concentrated amounts of naturally occurring sugar.

If you choose pomegranate juice, check the label for added sugars and serving size.

How to Eat Pomegranate

Pomegranate arils are versatile and can be added to many everyday foods:

• Eat fresh pomegranate arils as a snack
• Add them to plain yogurt
• Sprinkle them over oatmeal
• Mix them into a fresh fruit salad
• Add them to salads
• Use them as a topping for whole-grain breakfast bowls
• Combine them with nuts and seeds for a nutrient-rich snack

For everyday nutrition, choose fresh whole arils more often than heavily sweetened pomegranate products.

How Much Pomegranate Should You Eat?

There is no single serving size that is appropriate for everyone.

A 100-gram serving of pomegranate arils provides approximately 83 calories and 4 grams of dietary fiber. Your ideal portion can depend on your overall calorie intake, carbohydrate needs and dietary goals.

If you are managing diabetes or another medical condition that requires dietary restrictions, discuss appropriate fruit portions with your healthcare professional or registered dietitian.

When Is the Best Time to Eat Pomegranate?

There is no scientifically established “best time” to eat pomegranate.

You can enjoy it at breakfast, as a snack or alongside a meal. What matters more is your overall diet, portion size and nutritional needs.

For a more satisfying snack, pair pomegranate arils with plain yogurt, nuts or seeds.

How to Add More Pomegranate to Your Diet

A simple way to enjoy pomegranate is to remove the arils from a fresh fruit and keep them refrigerated in a covered container.

You can then add a small portion to breakfast, salads, yogurt or other meals throughout the week.

Combining pomegranate with a variety of other fruits and vegetables is a better approach than relying on one fruit for specific health benefits.

Final Thoughts

Pomegranate is a flavorful and nutrient-rich fruit that provides fiber, vitamin C, vitamin K, folate, potassium and naturally occurring antioxidant compounds.

With approximately 83 calories and 4 grams of fiber per 100 grams, whole pomegranate can be a nutritious addition to a balanced eating pattern.

Its colorful arils make it easy to add to breakfast, salads, yogurt or snacks. For most people, enjoying whole pomegranate as part of a varied diet is a simple way to increase fruit intake and obtain a range of nutrients.

Remember that no single fruit is a cure or treatment for disease. A balanced diet that includes a variety of fruits, vegetables, whole grains, protein foods, nuts and seeds is more important for overall health.

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Disclaimer

This article is for general educational and informational purposes only. Nutrition values can vary depending on pomegranate variety, ripeness and serving size. If you have diabetes, kidney disease, food allergies or another medical condition requiring specific dietary restrictions, consult a qualified healthcare professional or registered dietitian for personalized dietary advice.