Source: USDA FoodData Central · Raw, Arils · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| 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% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| 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 |
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.
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.
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%.
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.
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.
Nutrition values sourced from USDA FoodData Central. Values are averages and may vary. Not medical advice.