A tree bearing red pomegranates


Pomegranate is a red colour fruit with a crown on its head. Inside the thick skin of the fruit, hundreds of edible, bright red, juicy, sweet, and tart seeds are present, also known as arils. As pomegranate is an ancient fruit rich in history, taste and nutrients, the arils of the fruit have been consumed for thousands of years for its medicinal benefits.

The pomegranate has now got fame for its incredible nutritional content and is a high priority in many healthy diets. It is used in many recipes including salads, juices and cocktails etc. Research shows that pomegranate juice contains three times more antioxidants than other antioxidant-rich drinks, like green tea and red wine.

Having said that, let’s have a look at the nutritional chart of the pomegranate.

Nutritional Facts of Pomegranate:

According to the information provided by the USDA (United States Department of Agriculture), a single pomegranate (282 g) provides the following nutritional values:

Energy= 234 Kcal / 282g

Energy= 976 KJ / 282g


Dietary fiber11.3g


Calcium (Ca)28.2mg
Phosphorus (P)102mg
Magnesium (Mg)33.8mg
Potassium (K)666mg
Sodium (Na)8.46mg
Zinc (Zn)0.987mg
Iron (Fe)0.846mg
Copper (Cu)0.446mg


Vitamin C28.8mg
Vitamin B10.189mg
Vitamin B20.149mg
Vitamin B30.826mg
Vitamin B51.06mg
Vitamin B60.211mg
Vitamin B9 (Folate)107µg
Vitamin K46.2µg
Vitamin E1.69mg


Read more: 7 Essential Nutrients in Mango that are Good for your Health

Calories in Pomegranate:

A calorie is an energy measuring unit. The pomegranate is a fruit that is low in calories and high in nutrients. On the report of USDA, 100g of pomegranate arils provide 83 Kcal (346 KJ) energy. Similarly, one full pomegranate (282g) provides 234 calories in which the contribution of carbohydrates, proteins and fats is 81%, 8% and 12% respectively.


Fresh pomegranate rich in nutrients



A big chunk of pomegranate’s calories come from carbohydrates. Actually, this fruit like many other fruits is rich in carbohydrates while lower in fats and sodium, which is a good sign for health-conscious people. According to the USDA data, a 282 grams pomegranate (one full fruit) serves around 52.7 grams of carbohydrates.


The pomegranate offers a limited portion of protein. As mentioned in the nutritional chart, this fruit provides only around 5 grams of protein, while its juice might have no proteins at all.


The total lipid content provided by a pomegranate is 3.3 grams. Likewise, the total saturated, monounsaturated and polyunsaturated fatty acids each contribute less than 1 gram, which is not a considerable amount.

Dietary Fibers & Sugars:

Pomegranate is a sweet-tart fruit. Its sugar content is a bit high (38.6 g) but it is balanced out by dietary fibres (11.3 g). Dietary fibre helps in slowing down sugar absorption in the body, thus reducing the risk of diabetes.


Vitamins are the vital nutrients in food. Among all the vitamins found in pomegranate, vitamin C is found in the most notable amount i.e. 28.8 mg. Vitamin C is an antioxidant that strengthens the immune system. Besides vitamin C, all the B-vitamins are found in less than 1 mg with the exception of vitamin B5 which is 1.06 mg. Further, the vitamin E and vitamin K content in pomegranates is 1.69 mg and 46.2 µg respectively, but there is no vitamin A & D present in the fruit.


The pomegranate contains a lot of minerals that are essential for the proper functioning of the body. Some minerals are present in very small amounts while some are in abundance. Among them, Potassium (K) and Phosphorus (P) are present in quite notable amounts, both of which play a crucial role in the body’s health.


Red , juicy , nutritious arils of pomegranate


Unique Plant Compounds in Pomegranate:

In addition to the plenty of nutrients, pomegranates contain two unique plant compounds with significant medicinal properties.

  1. Punicalagins: This is a powerful antioxidant present in pomegranate’s juice and peel. Its antioxidant activity is three times stronger than that of green tea and red wine.
  2. Punicic Acid: This compound is actually a fatty acid present in pomegranate’s arils in the form of oil.


Pomegranate is a low-calorie fruit packed with nutrients. It’s the best source of dietary fibre, vitamin C, potassium, phosphorus and magnesium with plenty of other nutrients. In fact, this fruit is a great addition to your healthy diet.


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