Summary
Calories
83
kcal / 100 g
Protein
1.7
g / 100 g
Carbohydrates
18.7
g / 100 g
Fat
1.2
g / 100 g
Where the energy comes from
- Protein 7%
- Carbohydrates 82%
- Fat 11%
100 grams of Pomegranate contain 83 kcal, 1.7 g protein, 18.7 g carbohydrates and 1.2 g fat. 1 cup (174 g) has about 144 kcal.
Low fatLow saturated fatLow sodiumSource of fiber
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
Pomegranate Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Vitamin C | 10.2 mg | 13% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.6 mg | 5% |
| Vitamin K | 16.4 µg | 22% |
| Vitamin B1 (thiamin) | 0.067 mg | 6% |
| Vitamin B2 (riboflavin) | 0.053 mg | 4% |
| Vitamin B3 (niacin) | 0.29 mg | 2% |
| Vitamin B6 | 0.075 mg | 5% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 38 µg | 19% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 10 mg | 1% |
| Iron | 0.3 mg | 2% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 36 mg | 5% |
| Potassium | 236 mg | 12% |
| Sodium | 3 mg | 0% |
| Zinc | 0.35 mg | 3% |
| Copper | 0.16 mg | 16% |
| Manganese | 0.12 mg | 6% |
| Selenium | 0.5 µg | 1% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 0.12 g |
| Monounsaturated fat | 0.093 g |
| Polyunsaturated fat | 0.079 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains none of the 14 major EU allergens.
- Vegan
- Yes
- Vegetarian
- Yes
- Gluten-free
- Yes
- Dairy-free
- Yes
Based on the food itself; processed products may contain traces.
Data Source
Values are laboratory measurements from the U.S. Department of Agriculture (USDA) FoodData Central database.
USDA record: Pomegranates, raw. View on USDA
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Pomegranate?
- 100 grams of Pomegranate contain 83 kcal. 1 cup (174 g) has about 144 kcal.
- How much protein is in Pomegranate?
- 100 grams contain 1.7 g of protein; 7% of its energy comes from protein.
- Is Pomegranate gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Pomegranate vegan?
- Yes, it contains no animal products.