Pomegranate nutrition, glycemic index, calories, net carbs & more
Pomegranate Glycemic index (GI)
The glycemic index of pomegranate as fruit has not yet been researched. However, conclusions can be drawn about how pomegranates affect blood glucose based on studies.
On the report of The International Tables of Glycemic Index, the glycemic index of pomegranate juice from Australia is 53 (1). This puts pomegranate juice in the low glycemic index category.
The Canadian Diabetes Association also classifies pomegranates as a low glycemic index fruit (2).
A single dose of pomegranate juice intake reduces fasting glucose and increases insulin in healthy young adults. A study has suggested that components from pomegranate juice may regulate glucose metabolism, as it demonstrated a lower glucose response compared to an identical amount of sugar in water (3).
Another research has shown similar results in finding that fresh pomegranate juice increases insulin levels and ameliorates insulin resistance in people with impaired fasting glucose (4).
These beneficial anti-diabetic properties are most likely expressed due to the presence of polyphenols in pomegranates. These polyphenols may be active when present in a beverage but not a supplement. Therefore, pomegranate juice, but not extract, can lead to a lower glycemic response when consumed with a high glycemic index food (5).
However, another study has shown that pomegranate polyphenol supplementation may play an important role in reducing diabetic complications associated with cardiovascular disease (6).
Pomegranate seed oil has also expressed anti-diabetic properties by reducing hyperglycemia (7).
Research has found supplementary treatment with pomegranate seed powder to have beneficial effects on the blood glucose of patients with type 2 diabetes (8).
Overall, even though the exact glycemic index of pomegranate is unclear, pomegranate products have consistently expressed anti-diabetic activities and, in moderate consumption, can be recommended to people with diabetes.
- The glycemic index (GI)
Important nutritional characteristics for Pomegranate
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Fat type information
Fiber content ratio for Pomegranate
All nutrients for Pomegranate per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Net carbs||N/A||38%||14.7g||3.7 times less than Chocolate|
|Protein||4%||80%||1.67g||1.7 times less than Broccoli|
|Fats||2%||73%||1.17g||28.5 times less than Cheese|
|Carbs||6%||36%||18.7g||1.5 times less than Rice|
|Calories||4%||77%||83kcal||1.8 times more than Orange|
|Sugar||N/A||36%||13.67g||1.5 times more than Coca-Cola|
|Fiber||16%||21%||4g||1.7 times more than Orange|
|Calcium||1%||76%||10mg||12.5 times less than Milk|
|Iron||4%||85%||0.3mg||8.7 times less than Beef|
|Magnesium||3%||79%||12mg||11.7 times less than Almond|
|Phosphorus||5%||82%||36mg||5.1 times less than Chicken meat|
|Potassium||7%||51%||236mg||1.6 times more than Cucumber|
|Sodium||0%||94%||3mg||163.3 times less than White Bread|
|Zinc||3%||77%||0.35mg||18 times less than Beef|
|Copper||18%||36%||0.16mg||1.1 times more than Shiitake|
|Vitamin E||4%||54%||0.6mg||2.4 times less than Kiwifruit|
|Vitamin C||11%||24%||10.2mg||5.2 times less than Lemon|
|Vitamin B1||6%||63%||0.07mg||4 times less than Pea|
|Vitamin B2||4%||80%||0.05mg||2.5 times less than Avocado|
|Vitamin B3||2%||84%||0.29mg||32.7 times less than Turkey meat|
|Vitamin B5||8%||67%||0.38mg||3 times less than Sunflower seed|
|Vitamin B6||6%||71%||0.08mg||1.6 times less than Oat|
|Folate||10%||38%||38µg||1.6 times less than Brussels sprout|
|Vitamin K||14%||48%||16.4µg||6.2 times less than Broccoli|
|Saturated Fat||1%||80%||0.12g||49.1 times less than Beef|
|Monounsaturated Fat||N/A||82%||0.09g||105.4 times less than Avocado|
|Polyunsaturated fat||N/A||87%||0.08g||597.1 times less than Walnut|
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NUTRITION FACTS LABEL
Serving Size ______________
Pomegranate nutrition infographic
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.