Pomegranate nutrition: calories, carbs, GI, protein, fiber, fats
Pomegranates, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Pomegranate
|
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 (-) |
| Calories ⓘ Calories for selected serving | 83 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 15 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 0.5 cup arils (seed/juice sacs) (87 grams) |
| 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 ⓘ https://pubmed.ncbi.nlm.nih.gov/32709427/ | 121 mg |
Pomegranate calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 83 |
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:
0IU of 5,000IU
0%
Vitamin E:
1.8mg of 15mg
12%
Vitamin D:
0µg of 10µg
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%
Choline:
23mg of 550mg
4.1%
Vitamin K:
49µg of 120µg
41%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
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 |
| Calories | 83kcal | 4% | 77% |
1.8 times more than Orange
|
| Protein | 1.7g | 4% | 80% |
1.7 times less than Broccoli
|
| Fats | 1.2g | 2% | 73% |
28.5 times less than Cheese
|
| Vitamin C | 10mg | 11% | 24% |
5.2 times less than Lemon
|
| Net carbs | 15g | N/A | 38% |
3.7 times less than Chocolate
|
| Carbs | 19g | 6% | 36% |
1.5 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 12mg | 3% | 79% |
11.7 times less than Almonds
|
| Calcium | 10mg | 1% | 76% |
12.5 times less than Milk
|
| Potassium | 236mg | 7% | 51% |
1.6 times more than Cucumber
|
| Iron | 0.3mg | 4% | 85% |
8.7 times less than Beef broiled
|
| Sugar | 14g | N/A | 36% |
1.5 times more than Coca-Cola
|
| Fiber | 4g | 16% | 21% |
1.7 times more than Orange
|
| Copper | 0.16mg | 18% | 36% |
1.1 times more than Shiitake
|
| Zinc | 0.35mg | 3% | 77% |
18 times less than Beef broiled
|
| Phosphorus | 36mg | 5% | 82% |
5.1 times less than Chicken meat
|
| Sodium | 3mg | 0% | 94% |
163.3 times less than White Bread
|
| Vitamin A | 0µg | 0% | 100% | |
| Vitamin E | 0.6mg | 4% | 54% |
2.4 times less than Kiwi
|
| Manganese | 0.12mg | 5% | 59% | |
| Selenium | 0.5µg | 1% | 89% | |
| Vitamin B1 | 0.07mg | 6% | 63% |
4 times less than Pea raw
|
| Vitamin B2 | 0.05mg | 4% | 80% |
2.5 times less than Avocado
|
| Vitamin B3 | 0.29mg | 2% | 84% |
32.7 times less than Turkey meat
|
| Vitamin B5 | 0.38mg | 8% | 67% |
3 times less than Sunflower seeds
|
| Vitamin B6 | 0.08mg | 6% | 71% |
1.6 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 16µg | 14% | 48% |
6.2 times less than Broccoli
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 38µg | 10% | 38% |
1.6 times less than Brussels sprouts
|
| Choline | 7.6mg | 1% | 89% | |
| Saturated Fat | 0.12g | 1% | 80% |
49.1 times less than Beef broiled
|
| Monounsaturated Fat | 0.09g | N/A | 82% |
105.4 times less than Avocado
|
| Polyunsaturated fat | 0.08g | N/A | 87% |
597.1 times less than Walnut
|
| 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.