How many calories are in pomegranate?
Half a cup of pomegranate seeds (87 g) has 72 calories. 100 g has 83 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 70.
Nutrition database · Fruits
Pomegranate Nutrition Facts per Fruit and Cup
Half a cup of pomegranate seeds (arils, 87 g) has 72 calories, 3.5 g of fiber and 11.9 g of sugars. A whole 4 inch pomegranate (282 g of seeds) has 234 calories.
Pomegranate Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1/2 cup arils (seed/juice sacs) (87 g)
At a glance
- Calories
- 72
- Protein
- 1.5 g · 3%
- Total carbohydrate
- 16.3 g · 6%
- Total fat
- 1 g · 1%
- Dietary fiber
- 3.5 g · 12%
- Total sugars
- 11.9 g · 0%
- Sodium
- 2.6 mg · 0%
Opens the free label generator with this amount of pomegranate already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 72 | 83 | |
| Total fat | 1 g | 1% | 1.17 g |
| Saturated fat | 0.1 g | 0% | 0.12 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.1 g | 0.09 g | |
| Polyunsaturated fat | 0.1 g | 0.08 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 2.6 mg | 0% | 3 mg |
| Total carbohydrate | 16.3 g | 6% | 18.7 g |
| Dietary fiber | 3.5 g | 12% | 4 g |
| Total sugars | 11.9 g | 13.7 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 1.5 g | 1.67 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | 8.9 mg | 10% | 10.2 mg |
| Vitamin E | 0.52 mg | 4% | 0.6 mg |
| Vitamin K | 14 mcg | 10% | 16.4 mcg |
| Thiamin (B1) | 0.06 mg | 4% | 0.07 mg |
| Riboflavin (B2) | <0.1 mg | 4% | 0.05 mg |
| Niacin (B3) | 0.25 mg | 0% | 0.29 mg |
| Vitamin B6 | 0.07 mg | 4% | 0.08 mg |
| Folate (DFE) | 33 mcg | 8% | 38 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 6.6 mg | 0% | 7.6 mg |
| Minerals | |||
| Calcium | 8.7 mg | 0% | 10 mg |
| Iron | 0.26 mg | 0% | 0.3 mg |
| Potassium | 205 mg | 4% | 236 mg |
| Magnesium | 10 mg | 2% | 12 mg |
| Phosphorus | 31 mg | 2% | 36 mg |
| Zinc | 0.3 mg | 2% | 0.35 mg |
| Copper | 0.14 mg | 15% | 0.16 mg |
| Manganese | 0.1 mg | 4% | 0.12 mg |
| Selenium | 0.44 mcg | 0% | 0.5 mcg |
| Other | |||
| Water | 67.8 g | 77.9 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Making a label for your own product? Use our free nutrition facts label generator.
Pomegranate nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1/2 cup arils (seed/juice sacs) | 87 g | 72 | 16.3 g | 1.5 g | 1 g | 3.5 g | 11.9 g |
| 1 pomegranate (4" dia) | 282 g | 234 | 52.7 g | 4.7 g | 3.3 g | 11.3 g | 38.5 g |
| 100 g | 100 g | 83 | 18.7 g | 1.7 g | 1.2 g | 4 g | 13.7 g |
How much fiber is in pomegranate?
Half a cup of pomegranate seeds (87 g) has 3.5 g of fiber, 12% of the Daily Value. 100 g has 4 g. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
How much sugar is in pomegranate?
Half a cup of pomegranate seeds (87 g) has 11.9 g total sugars. None of it is added sugar.
How much vitamin K is in pomegranate?
Half a cup of pomegranate seeds (87 g) has 14 mcg of vitamin K, 10% of the Daily Value. 100 g has 16.4 mcg. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
Pomegranate nutrition per 100 grams
100 g of pomegranate has 83 calories, 1.67 g protein, 18.7 g carbohydrate, 4 g fiber, 13.7 g sugars and 1.17 g fat.
How Pomegranate compares with other fruits
Per 100 g, compared with the other 276 fruits in this database, pomegranate has more calories than 62% of them and more protein than 86%.
Seeds vs juice
The numbers are for the edible seeds (arils) with their juice sacs. Pomegranate juice has no fiber, because the seeds are left out.
Pomegranate nutrition label for Canada, the EU and the UK
The same serving of pomegranate, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1/2 cup arils (87g) / pour 1/2 cup arils (87g)
Calories
70
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 1 g | 1 % |
| Saturated / Saturés | 0 g + Trans / trans 0 g | 1 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 16 g | 6 % |
| Fibre / Fibres | 3 g | 12 % |
| Sugars / Sucres | 12 g | 12 % |
| Protein / Protéines | 1 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 9 mg | 1 % |
| Iron / Fer | 0 mg | 1 % |
| Potassium | 200 mg | 6 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 347 kJ / 83 kcal |
| Fat | 1.2 g |
| of which saturates | 0.1 g |
| Carbohydrate | 19 g |
| of which sugars | 14 g |
| Protein | 1.7 g |
| Salt | 0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 87g | %RI* | |
|---|---|---|---|
| Energy | 347 kJ 83 kcal |
302 kJ 72 kcal |
3.6% |
| Fat | 1.2g | 1.0g | 1.5% |
| of which saturates | 0.1g | 0.1g | <1% |
| Carbohydrate | 19g | 16g | 6.3% |
| of which sugars | 14g | 12g | 13% |
| Fibre | 4.0g | 3.5g | - |
| Protein | 1.7g | 1.5g | 2.9% |
| Salt | 0 gg | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about pomegranate
What nutrition does a pomegranate have?
A whole pomegranate's seeds have 234 calories, 11.3 g of fiber, 46 mcg of vitamin K and 107 mcg of folate.
How many calories are in a pomegranate?
A whole 4 inch pomegranate has 234 calories, and half a cup of seeds has 72.
How much sugar is in a pomegranate?
Half a cup of seeds has 11.9 g of sugars, all naturally occurring.
How many calories are in 100 g of pomegranate?
100 g of pomegranate has 83 calories, 1.67 g protein, 18.7 g carbohydrate and 1.17 g fat.
How much protein is in pomegranate?
Half a cup of pomegranate seeds (87 g) has 1.5 g protein, 3% of the 50 g Daily Value. 100 g has 1.67 g.
What is a serving of pomegranate?
This page defaults to 1/2 cup arils (seed/juice sacs) (87 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for pomegranate.
Can I use pomegranate in a Nutrition Facts label calculation?
Yes. Open the generator with pomegranate added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with pomegranate
- Grapes104 cal per 1 cup
- Banana105 cal per 1 medium (7" to 7-7/8" long)
- Mango99 cal per 1 cup pieces
- Blueberries84 cal per 1 cup
- Apple95 cal per 1 medium (3" dia)
More in Fruits
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- Sapodilla141 cal per 1 sapodilla
- Dried Peaches Stewed No Added Sugar199 cal per 1 cup
- Elderberries106 cal per 1 cup
- Canned Gooseberries Light Syrup184 cal per 1 cup
- Figs37 cal per 1 medium (2-1/4" dia)
- Jujube79 cal per 100 g
- Canned Sour Cherries Light Syrup189 cal per 1 cup
Guides that include pomegranate
Tools and guides for labeling pomegranate
If you make and sell a product that contains pomegranate, these free tools cover the next steps.
- Nutrition Facts label generatorAdd pomegranate and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare pomegranate with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169134: "Pomegranates, raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with pomegranate
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Or make a pomegranate nutrition label from values you already have