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 per 100-gram serving | 83 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 14.7 grams |
| Serving Size ⓘ Serving sizes are 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/ | 121mg |
Fiber ⓘHigher in Fiber content than 79% of foods
Vitamin C ⓘHigher in Vitamin C content than 76% of foods
Folate, food ⓘHigher in Folate, food content than 69% of foods
Copper ⓘHigher in Copper content than 64% of foods
Carbs ⓘHigher in Carbs content than 64% of foods
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
Calcium:
10 mg of 1,000 mg
1%
Iron:
0.3 mg of 8 mg
4%
Magnesium:
12 mg of 420 mg
3%
Phosphorus:
36 mg of 700 mg
5%
Potassium:
236 mg of 3,400 mg
7%
Sodium:
3 mg of 2,300 mg
0%
Zinc:
0.35 mg of 11 mg
3%
Copper:
0.158 mg of 1 mg
18%
Manganese:
0.119 mg of 2 mg
5%
Selenium:
0.5 µg of 55 µg
1%
Choline:
7.6 mg of 550 mg
1%
Mineral chart - relative view
Copper
0.158 mg
TOP 36%
Potassium
236 mg
TOP 51%
Manganese
0.119 mg
TOP 59%
Calcium
10 mg
TOP 76%
Zinc
0.35 mg
TOP 77%
Magnesium
12 mg
TOP 79%
Phosphorus
36 mg
TOP 82%
Iron
0.3 mg
TOP 85%
Choline
7.6 mg
TOP 89%
Selenium
0.5 µg
TOP 89%
Sodium
3 mg
TOP 94%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0.6 mg of 15 mg
4%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
10.2 mg of 90 mg
11%
Vitamin B1:
0.067 mg of 1 mg
6%
Vitamin B2:
0.053 mg of 1 mg
4%
Vitamin B3:
0.293 mg of 16 mg
2%
Vitamin B5:
0.377 mg of 5 mg
8%
Vitamin B6:
0.075 mg of 1 mg
6%
Folate:
38 µg of 400 µg
10%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
16.4 µg of 120 µg
14%
Vitamin chart - relative view
Vitamin C
10.2 mg
TOP 24%
Folate
38 µg
TOP 38%
Vitamin K
16.4 µg
TOP 48%
Vitamin E
0.6 mg
TOP 54%
Vitamin B1
0.067 mg
TOP 63%
Vitamin B5
0.377 mg
TOP 67%
Vitamin B6
0.075 mg
TOP 71%
Vitamin B2
0.053 mg
TOP 80%
Vitamin B3
0.293 mg
TOP 84%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 3%
1.67 g of 50 g
3%
Fats:
Daily Value: 2%
1.17 g of 65 g
2%
Carbs:
Daily Value: 6%
18.7 g of 300 g
6%
Water:
Daily Value: 4%
77.93 g of 2,000 g
4%
Other:
0.53 g
Fat type information
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Fiber content ratio for Pomegranate
Sugar:
13.67 g
Fiber:
4 g
Other:
1.03 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 | 1.67g | 4% | 80% |
1.7 times less than Broccoli
|
| Fats | 1.17g | 2% | 73% |
28.5 times less than Cheddar Cheese
|
| Vitamin C | 10.2mg | 11% | 24% |
5.2 times less than Lemon
|
| Net carbs | 14.7g | N/A | 38% |
3.7 times less than Chocolate
|
| Carbs | 18.7g | 6% | 36% |
1.5 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.3mg | 4% | 85% |
8.7 times less than Beef
|
| Calcium | 10mg | 1% | 76% |
12.5 times less than Milk
|
| Potassium | 236mg | 7% | 51% |
1.6 times more than Cucumber
|
| Magnesium | 12mg | 3% | 79% |
11.7 times less than Almond
|
| Sugar | 13.67g | 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
|
| Phosphorus | 36mg | 5% | 82% |
5.1 times less than Chicken meat
|
| Sodium | 3mg | 0% | 94% |
163.3 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.6mg | 4% | 54% |
2.4 times less than Kiwifruit
|
| Selenium | 0.5µg | 1% | 89% | |
| Manganese | 0.12mg | 5% | 59% | |
| 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 seed
|
| Vitamin B6 | 0.08mg | 6% | 71% |
1.6 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 16.4µg | 14% | 48% |
6.2 times less than Broccoli
|
| Folate | 38µg | 10% | 38% |
1.6 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.12g | 1% | 80% |
49.1 times less than Beef
|
| 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*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 3mg
6%
Total Carbohydrate
19g
16%
Dietary Fiber
4g
Total Sugars g
Includes ? g Added Sugars
Protein
2g
Vitamin D
0mcg
0%
Calcium
10mg
1%
Iron
0mg
0%
Potassium
236mg
7%
*
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
Low in Cholesterol
ⓘ
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
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.