Pomegranate nutrition: calories, carbs, GI, protein, fiber, fats
Pomegranates, raw
*all the values are displayed for the amount of 100 grams
Medically reviewed by Jack Yacoubian
What Do 84 Calories or 100 Grams of Pomegranate Look Like?
The picture illustrates what 84 calories or 100 grams of pomegranate look like, giving a visual reference for their weight and energy content. One hundred grams of pomegranate is less than half of a medium fruit, as one medium pomegranate weighs about 270 grams. A typical serving size is 0.5 cup of pomegranate arils (87 g), which provides 73 calories. Keep in mind that calorie content may vary depending on the fruit’s size and ripeness. The picture shows pomegranate arils.
Education: General Medicine at YSMU
Last updated: September 03, 2025
Medically reviewed by Jack Yacoubian
Top nutrition facts for Pomegranate
| Calories ⓘ Calories for selected serving | 83 kcal |
|
Glycemic index ⓘ
Source: Check out our full article on Pomegranate glycemic index Pomegranate juice has a GI of 53 http://www.glycemicindex.com/foodSearch.php?num=2615&ak=detail
Check out our Glycemic index chart page for the full list.
|
N/A (-) |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | N/A |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 15 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 0.5 cup arils (seed/juice sacs) (87 g) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -3.2 (alkaline) |
| Oxalates | 121 mg ⓘ https://pubmed.ncbi.nlm.nih.gov/32709427/ |
Pomegranate calories (kcal)
| Calories for different serving sizes of pomegranate | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 83 |
Extra Nutrition facts for Pomegranate
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 2 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 497 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 120 g |
| Campesterol ⓘ https://fdc.nal.usda.gov/food-details/170182/nutrients | 1 mg ⓘ https://fdc.nal.usda.gov/food-details/169134/nutrients |
| Beta-sitosterol ⓘ Beta-sitosterol is a naturally occurring plant sterol (phytosterol) that is structurally similar to cholesterol. It is found in various plant-based foods and is commonly used in supplements, primarily for lowering cholesterol levels and improving symptoms of an enlarged prostate (BPH). | 4 mg ⓘ https://fdc.nal.usda.gov/food-details/169134/nutrients |
| Quercetin | 1.5 mg ⓘ https://www.researchgate.net/publication/282428475 |
| Epicatechin | 1 mg ⓘ https://www.researchgate.net/publication/282428475 |
| Catechin | 2 mg ⓘ https://www.researchgate.net/publication/282428475 |
| Gallic acid | 14 mg ⓘ https://pubs.acs.org/doi/10.1021/acs.jafc.8b07155 |
| Ellagic acid ⓘ Ellagic acid is a polyphenol or a plant antioxidant that protects cells and can reduce inflammation. | 0.8 mg ⓘ https://pubs.acs.org/doi/10.1021/acs.jafc.8b07155 |
| Punicalagin ⓘ Punicalagin is a strong antioxidant found mainly in pomegranate, belonging to the polyphenol family. It helps reduce inflammation and protect cells from oxidative damage. | 19 mg ⓘ https://pubs.acs.org/doi/10.1021/acs.jafc.8b07155 |
| Phenols ⓘ Phenols or phenolic compounds are plant chemicals with strong antioxidant and anti-inflammatory effects, helping protect cells from oxidative damage. | 31 mg ⓘ https://www.researchgate.net/publication/282428475 |
| Processing score ⓘ The processing score is a calculated value that looks at both how industrially made it is (NOVA) and how healthy/unprocessed the ingredients are (SIGA), then combines them into one score from 1 (least processed) to 4 (most processed). | 1 - Unprocessed ⓘ NOVA score = 1, SIGA score = A0 |
Pomegranate Glycemic index (GI)
Source:
Check out our full article on Pomegranate glycemic index
Pomegranate juice has a GI of 53 http://www.glycemicindex.com/foodSearch.php?num=2615&ak=detail
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0µg of 900µg
0%
Vitamin E:
1.8mg of 15mg
12%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
31mg of 90mg
34%
Vitamin B1:
0.2mg of 1mg
17%
Vitamin B2:
0.16mg of 1mg
12%
Vitamin B3:
0.88mg of 16mg
5.5%
Vitamin B5:
1.1mg of 5mg
23%
Vitamin B6:
0.23mg of 1mg
17%
Folate:
114µg of 400µg
29%
Vitamin B12:
0µg of 2µg
0%
Vitamin K:
49µg of 120µg
41%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 3%
1.7 g of 50 g
1.7 g (3% of DV )
Fats:
Daily Value: 2%
1.2 g of 65 g
1.2 g (2% of DV )
Carbs:
Daily Value: 6%
18.7 g of 300 g
18.7 g (6% of DV )
Water:
Daily Value: 4%
77.9 g of 2,000 g
77.9 g (4% of DV )
Other:
0.5 g
0.5 g
Fat type information
Saturated fat:
0.12 g
Monounsaturated fat:
0.09 g
Polyunsaturated fat:
0.08 g
Fiber content ratio for Pomegranate
Sugar:
14 g
Fiber:
4 g
Other:
1 g
All nutrients for Pomegranate per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 0µg | 0% | 100% | |
| Calories | 83kcal | 4% | 78% |
1.8 times more than Orange
|
| Protein per 100 calories | 2g | N/A | 72% | |
| Calories per 10 g protein | 497kcal | N/A | 25% | |
| Protein | 1.7g | 4% | 80% |
1.7 times less than Broccoli
|
| Weight per 100 calories | 120g | N/A | 23% | |
| Fats | 1.2g | 2% | 74% |
28.5 times less than Cheese
|
| Vitamin C | 10mg | 11% | 15% |
5.2 times less than Lemon
|
| Carbs | 19g | 6% | 37% |
1.5 times less than Rice
|
| Net carbs | 15g | N/A | 39% |
3.7 times less than Chocolate
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D* | 0 IU | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 12mg | 3% | 72% |
11.7 times less than Almonds
|
| Calcium | 10mg | 1% | 73% |
12.5 times less than Milk
|
| Potassium | 236mg | 7% | 47% |
1.6 times more than Cucumber
|
| Iron | 0.3mg | 4% | 84% |
8.7 times less than Beef broiled
|
| Sugar | 14g | N/A | 15% |
1.5 times more than Coca-Cola
|
| Fiber | 4g | 16% | 15% |
1.7 times more than Orange
|
| Copper | 0.16mg | 18% | 22% |
1.1 times more than Shiitake
|
| Zinc | 0.35mg | 3% | 69% |
18 times less than Beef broiled
|
| Phosphorus | 36mg | 5% | 76% |
5.1 times less than Chicken meat
|
| Sodium | 3mg | 0% | 93% |
163.3 times less than White bread
|
| Vitamin E | 0.6mg | 4% | 21% |
2.4 times less than Kiwi
|
| Manganese | 0.12mg | 5% | 35% | |
| Selenium | 0.5µg | 1% | 70% | |
| Vitamin B1 | 0.07mg | 6% | 56% |
4 times less than Pea raw
|
| Vitamin B2 | 0.05mg | 4% | 74% |
2.5 times less than Avocado
|
| Vitamin B3 | 0.29mg | 2% | 78% |
32.7 times less than Turkey meat
|
| Vitamin B5 | 0.38mg | 8% | 42% |
3 times less than Sunflower seeds
|
| Vitamin B6 | 0.08mg | 6% | 61% |
1.6 times less than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 16µg | 14% | 8% |
6.2 times less than Broccoli
|
| Folate | 38µg | 10% | 25% |
1.6 times less than Brussels sprouts
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Choline | 7.6mg | 1% | 43% | |
| Saturated fat | 0.12g | 1% | 77% |
49.1 times less than Beef broiled
|
| Monounsaturated fat | 0.09g | N/A | 75% |
105.4 times less than Avocado
|
| Polyunsaturated fat | 0.08g | N/A | 80% |
597.1 times less than Walnut
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 83
% Daily Value*
1.8%
Total Fat
1.2g
0.55%
Saturated Fat 0.12g
0
Trans Fat
0g
0
Cholesterol 0mg
0.13%
Sodium 3mg
6.2%
Total Carbohydrate
19g
16%
Dietary Fiber
4g
Total Sugars 0g
Includes ? g Added Sugars
Protein
1.7g
Vitamin D
0mcg
0
Calcium
10mg
1%
Iron
0.3mg
3.8%
Potassium
236mg
6.9%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Pomegranate nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.