Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Pomegranate
Glycemic index ⓘ Source:
Check out our full article on Pomegranate glycemic index
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
TOP 21% Fiber ⓘHigher in Fiber content than 79% of foods
TOP 24% Vitamin C ⓘHigher in Vitamin C content than 76% of foods
TOP 31% Folate, food ⓘHigher in Folate, food content than 69% of foods
TOP 36% Copper ⓘHigher in Copper content than 64% of foods
TOP 36% 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
Check out our Glycemic index chart page for the full list.
N/A

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% 76%
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

41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g

Fiber content ratio for Pomegranate

73% 21% 6%
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 OrangeOrange
Protein 1.67g 4% 80% 1.7 times less than BroccoliBroccoli
Fats 1.17g 2% 73% 28.5 times less than Cheddar CheeseCheddar Cheese
Vitamin C 10.2mg 11% 24% 5.2 times less than LemonLemon
Net carbs 14.7g N/A 38% 3.7 times less than ChocolateChocolate
Carbs 18.7g 6% 36% 1.5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.3mg 4% 85% 8.7 times less than BeefBeef
Calcium 10mg 1% 76% 12.5 times less than MilkMilk
Potassium 236mg 7% 51% 1.6 times more than CucumberCucumber
Magnesium 12mg 3% 79% 11.7 times less than AlmondAlmond
Sugar 13.67g N/A 36% 1.5 times more than Coca-ColaCoca-Cola
Fiber 4g 16% 21% 1.7 times more than OrangeOrange
Copper 0.16mg 18% 36% 1.1 times more than ShiitakeShiitake
Zinc 0.35mg 3% 77% 18 times less than BeefBeef
Phosphorus 36mg 5% 82% 5.1 times less than Chicken meatChicken meat
Sodium 3mg 0% 94% 163.3 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.6mg 4% 54% 2.4 times less than KiwifruitKiwifruit
Selenium 0.5µg 1% 89%
Manganese 0.12mg 5% 59%
Vitamin B1 0.07mg 6% 63% 4 times less than Pea rawPea raw
Vitamin B2 0.05mg 4% 80% 2.5 times less than AvocadoAvocado
Vitamin B3 0.29mg 2% 84% 32.7 times less than Turkey meatTurkey meat
Vitamin B5 0.38mg 8% 67% 3 times less than Sunflower seedSunflower seed
Vitamin B6 0.08mg 6% 71% 1.6 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 16.4µg 14% 48% 6.2 times less than BroccoliBroccoli
Folate 38µg 10% 38% 1.6 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.12g 1% 80% 49.1 times less than BeefBeef
Monounsaturated Fat 0.09g N/A 82% 105.4 times less than AvocadoAvocado
Polyunsaturated fat 0.08g N/A 87% 597.1 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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

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.

  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.