Fruits
Pomegranates, raw: calories and nutrition
Per 100 g, raw pomegranate gives 83 kcal, 1.67 g protein, 1.17 g fat, 18.7 g carbs (13.67 g sugars), 4 g fiber, 236 mg potassium, and 10.2 mg vitamin C.
Quick nutrition facts (Per 100 g / Per serving)
- 83 kcal Calories (100 g) · 72.2 kcal / serving
- 1.7 g Protein (100 g) · 1.5 g / serving
- 1.2 g Total Fat (100 g) · 1 g / serving
- 18.7 g Total Carbohydrate (100 g) · 16.3 g / serving
- Protein 1.7 g 7%
- Carbohydrates 18.7 g 82%
- Total fat 1.2 g 11%
| Macronutrient | Amount per 100 g | Share of macro calories |
|---|---|---|
| Protein | 1.7 g | 7% |
| Carbohydrates | 18.7 g | 82% |
| Total fat | 1.2 g | 11% |
Nutrient library
Full nutrient profile
| Nutrient | Per 100 g | 0.5 cup arils (seed/juice sacs) (87 g) | % Daily Value (100 g) |
|---|---|---|---|
| Energy | 83 kcal | 72.2 kcal | 4% |
| Total fat | 1.2 g | 1 g | 2% |
| Saturated fat | 0.1 g | 0.1 g | 1% |
| Carbohydrates | 18.7 g | 16.3 g | 7% |
| Total sugars | 13.7 g | 11.9 g | 27% |
| Dietary fiber | 4 g | 3.5 g | 14% |
| Protein | 1.7 g | 1.5 g | 3% |
| Sodium | 3 mg | 2.6 mg | 0% |
| Calcium | 10 mg | 8.7 mg | 1% |
| Folate | 38 µg | 33.1 µg | 10% |
| Iron | 0.3 mg | 0.3 mg | 2% |
| Magnesium | 12 mg | 10.4 mg | 3% |
| Potassium | 236 mg | 205.3 mg | 5% |
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Vitamin C | 10.2 mg | 8.9 mg | 11% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Zinc | 0.4 mg | 0.3 mg | 3% |
Serving size
Recipes with Pomegranates, raw
What this means for your health
What is in it
Raw pomegranate arils contain 83 kcal per 100 g. They provide 1.67 g protein, 1.17 g total fat, 0.12 g saturated fat, 18.7 g carbohydrates, 13.67 g total sugars, and 4 g dietary fiber. Minerals include 236 mg potassium, 12 mg magnesium, 10 mg calcium, 0.3 mg iron, and 0.35 mg zinc. Vitamins include 10.2 mg vitamin C, 38 µg folate, and no vitamin A, vitamin D, or vitamin B12. A typical half‑cup of arils weighs about 87 g, while a whole 4‑inch fruit weighs about 282 g.
What it means for your health
The 4 g of fiber per 100 g is linked to digestive health and may help with blood sugar control. Vitamin C at 10.2 mg contributes to immune function and antioxidant activity. Potassium at 236 mg supports normal blood pressure and muscle function. The sugar content is 13.67 g per 100 g, which is about 27 percent of the daily value for added sugars, so portion size matters.
Good to know
Pomegranate is low in sodium at 3 mg per 100 g. It contains no cholesterol and very little saturated fat. Because it has no vitamin D or B12, people who rely on plant foods should get those nutrients elsewhere. Enjoy the arils fresh, in salads, or as a juice, but keep an eye on total sugar intake. This is general education, not medical advice.
Research behind it
No research papers linked to this food yet.
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Source
USDA FoodData Central (Public Domain) (ID: 169134) · Retrieved 2026-10-26
Educational information only, not medical or dietary advice. Consult a qualified health professional for personal nutrition guidance.