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Pomegranate nutrition, glycemic index, calories, net carbs & more

Pomegranates, raw
*all the values are displayed for the amount of 100 grams

Pomegranate Glycemic index (GI)

N/A
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on January 01, 1970
Education: General Medicine at YSMU

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.

References

  1. https://glycemicindex.com/gi-search/?food_name=pomegranate%20juice
  2. The glycemic index (GI)
  3. https://academic.oup.com/cdn/article/4/Supplement_2/486/5845205
  4. https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.1344
  5. https://pubmed.ncbi.nlm.nih.gov/29021286/
  6. https://core.ac.uk/download/pdf/215262633.pdf
  7. https://www.researchgate.net/publication/337224018
  8. https://www.karger.com/Article/Abstract/510986
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: January 01, 1970

Important nutritional characteristics for Pomegranate

Pomegranate
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
N/A (-)
Insulin index ⓘ
N/A
Calories
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)
79% Fiber
76% Vitamin C
69% Folate, food
64% Copper
64% Carbs
Explanation: The given food contains more Fiber than 79% of foods. Note that this food itself is richer in Fiber than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Folate, food, Copper, and Carbs.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 12% 9% 16% 21% 1% 10% 53% 16% 3% 5%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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

2% 2% 19% 78%
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

0.12% 0.093% 0.079%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g

Fiber content ratio for Pomegranate

13.67% 4% 1.03%
Sugar: 13.67 g
Fiber: 4 g
Other: 1.03 g

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 Chocolate
Protein 4% 80% 1.67g 1.7 times less than Broccoli Broccoli
Fats 2% 73% 1.17g 28.5 times less than Cheese Cheese
Carbs 6% 36% 18.7g 1.5 times less than Rice Rice
Calories 4% 77% 83kcal 1.8 times more than Orange Orange
Sugar N/A 36% 13.67g 1.5 times more than Coca-Cola Coca-Cola
Fiber 16% 21% 4g 1.7 times more than Orange Orange
Calcium 1% 76% 10mg 12.5 times less than Milk Milk
Iron 4% 85% 0.3mg 8.7 times less than Beef Beef
Magnesium 3% 79% 12mg 11.7 times less than Almond Almond
Phosphorus 5% 82% 36mg 5.1 times less than Chicken meat Chicken meat
Potassium 7% 51% 236mg 1.6 times more than Cucumber Cucumber
Sodium 0% 94% 3mg 163.3 times less than White Bread White Bread
Zinc 3% 77% 0.35mg 18 times less than Beef Beef
Copper 18% 36% 0.16mg 1.1 times more than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 4% 54% 0.6mg 2.4 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 11% 24% 10.2mg 5.2 times less than Lemon Lemon
Vitamin B1 6% 63% 0.07mg 4 times less than Pea Pea
Vitamin B2 4% 80% 0.05mg 2.5 times less than Avocado Avocado
Vitamin B3 2% 84% 0.29mg 32.7 times less than Turkey meat Turkey meat
Vitamin B5 8% 67% 0.38mg 3 times less than Sunflower seed Sunflower seed
Vitamin B6 6% 71% 0.08mg 1.6 times less than Oat Oat
Folate 10% 38% 38µg 1.6 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 14% 48% 16.4µg 6.2 times less than Broccoli Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 1% 80% 0.12g 49.1 times less than Beef Beef
Monounsaturated Fat N/A 82% 0.09g 105.4 times less than Avocado Avocado
Polyunsaturated fat N/A 87% 0.08g 597.1 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 83
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Pomegranate nutrition infographic
Infographic link

References

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.