Fruits
Pomegranates, raw
Per 100 g
- Calories
- 83 kcal
- Protein
- 1.7 g
- Fiber
- 4 g
- Fat
- 1.2 g
Medium fat 11% of its calories come from fat. Our scale
All nutrients
Per 100 g of pomegranates, raw. % Daily Value is for an adult, US FDA values.
Macronutrients
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Carbohydrates | 19 g | 7% |
| Protein | 1.7 g | 3% |
| Fat | 1.2 g | 2% |
| Water | 78 g |
Carbohydrates
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Fiber | 4 g | 14% |
| Sugars | 14 g |
Fats
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Saturated fat | 0.12 g | 1% |
| Monounsaturated fat | 0.09 g | |
| Polyunsaturated fat | 0.08 g | |
| Omega 3 | 0 g | |
| Omega 6 | 0.08 g | |
| Trans fat | 0 g | |
| Cholesterol | 0 mg | 0% |
Vitamins
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Vitamin A (RAE) | 0 µg | 0% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K1 | 16 µg | 14% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.29 mg | 2% |
| Pantothenic acid (B5) | 0.38 mg | 8% |
| Vitamin B6 | 0.08 mg | 4% |
| Folate (DFE) | 38 µg | 10% |
| Vitamin B12 | 0 µg | 0% |
Linked nutrients open a table that ranks plant foods by that nutrient.
Values by source
The same food in other countries' official food tables, per 100 g. Values differ with variety, soil, season and how each lab measures; here the sources differ by more than a quarter on protein, fat, fiber, folate (dfe) (marked ≠).
| Per 100 g | USDA SR Legacy Pomegranates, raw | Japan MEXT 2023 Pomegranates, raw (ざくろ 生) |
|---|---|---|
| Calories | 83 kcal | 63 kcal |
| Protein ≠ | 1.7 g | 0.2 g |
| Fat ≠ | 1.2 g | 0 g |
| Carbohydrates | 19 g | 16 g |
| Fiber ≠ | 4 g | 0 g |
| Sodium | 3 mg | 1 mg |
| Potassium | 236 mg | 250 mg |
| Calcium | 10 mg | 8 mg |
| Iron | 0.3 mg | 0.1 mg |
| Magnesium | 12 mg | 6 mg |
| Zinc | 0.35 mg | 0.2 mg |
| Vitamin C | 10 mg | 10 mg |
| Folate (DFE) ≠ | 38 µg | 6 µg |
| Vitamin A (RAE) | 0 µg | 0 µg |
UK and Japanese tables measure available carbohydrate; we show total carbohydrate as on US labels (UK: plus fibre). Japan's fibre method also counts resistant starch, so raw starchy foods read higher. A dash: not measured by that table.
Portion weights
| Portion | Weight | Calories |
|---|---|---|
| 0.5 cup arils (seed/juice sacs) | 87 g | 72 kcal |
| 1 pomegranate (4" dia) | 282 g | 234 kcal |
How we label fat
Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.
More fruits
Prickly pears, raw
Pummelo, raw
Raisins, golden, seedless
Raisins, seeded
Raspberries, raw
Rhubarb, raw
Rose-apples, raw
Sapote, mamey, raw
Source
USDA FoodData Central, SR Legacy (April 2018): Pomegranates, raw, FDC ID 169134. Daily Values: US FDA, 21 CFR 101.9.