Quick summary: Pomegranate seeds contain 83 calories per 100g and 144 calories per cup. Pomegranate is unique for its punicalagins — ellagitannins found almost nowhere else that have antioxidant capacity 3× higher than red wine. Clinical trials demonstrate measurable blood pressure reduction (~5 mmHg systolic) with daily consumption. A cup provides 10% of daily folate, 14% vitamin K, and significant potassium.
Vitamins & Minerals — per 100g
Nutrient
Amount
% Daily Value
Bar
Folate (B9)
38 µg
10%
Vitamin K
16.4 µg
14%
Vitamin C
10.2 mg
11%
Potassium
236 mg
5%
Vitamin B6
0.08 mg
5%
Copper
0.16 mg
18%
Thiamine (B1)
0.07 mg
6%
Phosphorus
36 mg
3%
Magnesium
12 mg
3%
Calcium
10 mg
1%
Calories in Pomegranate by Weight
Weight
Calories
Carbs
Protein
Fat
Calories in Different Pomegranate Servings
Serving
Weight
Calories
Carbs
Net Carbs
Fat
1 oz seeds
28g
23 kcal
5.2g
4.1g
0.3g
½ cup seeds
87g
72 kcal
16.3g
12.8g
1.0g
⭐ 1 cup seeds
174g
144 kcal
32.5g
25.6g
2.0g
1 whole pomegranate
282g
234 kcal
52.7g
41.5g
3.3g
4 fl oz juice
120ml
67 kcal
16.5g
16.2g
0.1g
How does pomegranate fit your daily calorie goal?
Calculate your TDEE to see exactly how it fits your daily budget
Pomegranate is 78% water. Its carbs come primarily from natural sugars (fructose and glucose) with 4g of fiber per 100g. The edible seeds (arils) contain both the juicy pulp and the small white seed inside — both are edible and both contribute fiber.
Micronutrient Highlights
🔴
Punicalagins
~200 mg
Ellagitannin
Unique to pomegranate — most potent plant antioxidant known
⚡
Potassium
236 mg
5% Daily Value
Blood pressure and heart function
🛡
Vitamin C
10.2 mg
11% Daily Value
Immune support and collagen
🌿
Fiber
4.0 g
14% Daily Value
Gut health and blood sugar control
🧠
Folate (B9)
38 µg
10% Daily Value
Cell division and DNA synthesis
🔬
Vitamin K
16.4 µg
14% Daily Value
Bone health and blood clotting
Pomegranate Health Benefits & Nutrition
Punicalagins — the Most Potent Plant Antioxidant
Pomegranates contain punicalagins — ellagitannins found almost exclusively in pomegranate that are hydrolysed in the gut to produce ellagic acid and urolithins. Punicalagins have an antioxidant activity approximately 3 times higher than red wine and green tea by ORAC measurement, making pomegranate one of the most antioxidant-dense foods studied. Commercial pomegranate juice retains much of these compounds, unlike most fruit juices where processing destroys polyphenols.
Blood Pressure — Clinically Proven Effect
Pomegranate is one of the few foods with robust randomised clinical trial evidence for blood pressure reduction. A 2012 meta-analysis of 8 controlled trials found that daily pomegranate consumption (240ml juice or equivalent) reduced systolic blood pressure by an average of 4.96 mmHg. This effect is attributed to punicalagins increasing nitric oxide production in blood vessel walls, improving endothelial function. For context, a 5mmHg reduction in systolic BP reduces stroke risk by approximately 14%.
Anti-Inflammatory Properties
Pomegranate's polyphenols — particularly punicalagins and anthocyanins — inhibit NF-κB, one of the master regulators of inflammatory gene expression. A 2014 randomised controlled trial found that diabetic patients who consumed pomegranate juice daily for 12 weeks showed significant reductions in inflammatory markers including CRP, IL-6, and TNF-alpha. These effects may explain the consistent association between pomegranate consumption and reduced risk of inflammatory diseases.
Prostate Health and Urolithins
Pomegranate has generated significant research interest for prostate health. A 2006 clinical trial found that prostate cancer patients who drank 8oz of pomegranate juice daily had significantly slower PSA doubling time (from 15 to 54 months). The mechanism involves urolithins — metabolites produced when gut bacteria process punicalagins — which appear to inhibit prostate cancer cell growth. Individual response varies significantly based on gut microbiome composition.
Pomegranate seeds (arils) contain 83 calories per 100g. A cup of pomegranate seeds (174g) has 144 calories. A whole medium pomegranate yields approximately 282g of seeds and has about 234 calories. Use the slider above to calculate for any weight.
How do you eat a pomegranate?
Cut the pomegranate in half or score it into sections along the ridges. Submerge sections in a bowl of water and gently remove the arils (seeds) — they sink while the white pith floats. Drain and eat the arils whole. Both the juicy red pulp and the small white seed inside are edible. The white pith surrounding the seeds is very bitter and best avoided.
Is pomegranate juice as healthy as whole pomegranate?
Commercial pomegranate juice retains more polyphenols than most fruit juices because the pressing process extracts compounds from the peel, which is rich in punicalagins. However, juice removes the fiber. For maximum benefit, eat the whole arils when available. If choosing juice, look for 100% pomegranate juice with no added sugar.
Is pomegranate keto?
No. Pomegranate contains approximately 14.7g of net carbs per 100g (18.7g total minus 4g fiber). A ½ cup serving would provide about 12.8g of net carbs — too many for a strict keto diet. Small quantities (1–2 tablespoons of seeds as a garnish) might fit into a flexible low-carb diet.
Does pomegranate interact with medications?
Yes — pomegranate can interact with certain medications, similarly to grapefruit. It inhibits CYP3A4 enzymes in the liver that metabolise many medications, including blood thinners (warfarin), statins, ACE inhibitors, and some antibiotics. If you take regular medications, consult your doctor before consuming large amounts of pomegranate or pomegranate juice.
Are pomegranate seeds (arils) healthy?
Yes — the arils are the nutritious part. Each aril consists of a red juicy sac containing the polyphenols, fiber, and nutrients, plus a small edible white seed. The seeds themselves contain punicic acid — a conjugated fatty acid with anti-inflammatory properties. Eating the whole aril including the seed provides maximum nutritional benefit.
