Pomegranate Nutrition Facts

Calories, fat, protein, and carbohydrate values for Pomegranate.


There are 234 calories in Pomegranate.


Nutrition Facts
Serving Size:


pomegranate (4″ dia) (282 grams)

Amount Per Serving
Calories from Fat 30
Calories 234

% Daily Value*

Total Fat 3.3 grams

Saturated Fat 0.3 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.2 grams
Monounsaturated Fat 0.3 grams

Cholesterol 0 milligrams

Sodium 8.5 milligrams

Potassium 666 milligrams

Total Carbohydrates 53 grams

Dietary Fiber 11 grams

Sugars 39 grams
Protein 4.7 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Pomegranates (Fresh)

How long would it take to burn off 230 KCal?
Walking (3mph) 63 minutes
Running (6mph) 23 minutes
Bicycling (10mph) 32 minutes
Values estimated based on person weighing 140 lbs.

What is the benefit of pomegranate?

Pomegranates are rich in antioxidants and flavonoids, both of which are known to prevent free radicals from damaging your cells. In some studies, pomegranates show potential to be effective in preventing prostate, breast, lung, and colon cancers.

What fruit is a pomegranate?


Botanically a berry
True berries are fleshy fruits that come from a single flower with one ovary and typically have several seeds. Pomegranate fruit fall into this group.

What happens if we eat pomegranate daily?

Eating pomegranates on a daily basis, or drinking the juice can be an excellent aid for your immunity, fight Type-2 diabetes, keep blood pressure in check, smoothen digestion and make your skin glow too. So, the next time you want to pick up a snack, munch on a pomegranate.

Is the pomegranate an apple or a berry?

Pomegranates are actually a type of berry!

Berries are defined as fruits produced from the ovary of a single flower. The many seeds inside the pomegranate fruit, which are also called arils, did all grow from a single flower on the tree and are therefore a berry.

Which is the healthiest fruit in the world?

Top 10 healthiest fruits

  1. 1 Apple. A low-calorie snack, high in both soluble and insoluble fiber. …
  2. 2 Avocado. The most nutritious fruit in the world. …
  3. 3 Banana. …
  4. 4 Citrus fruits. …
  5. 5 Coconut. …
  6. 6 Grapes. …
  7. 7 Papaya. …
  8. 8 Pineapple.

Who should not eat pomegranate?

Studies show that pomegranates can lower blood pressure levels (5). This is good news for most people. But individuals with low blood pressure or uncontrolled fluctuations in blood pressure levels must stay away from pomegranates. This is one reason pomegranate may cause issues during surgery.

Does pomegranate reduce belly fat?

Enriched with vital nutrients, pomegranates boost immunity and provide myriad health benefits. By adding this fruit to your diet, you can burn extra kilos and belly fat and reap several other benefits.

Is pomegranate high in sugar?

Pomegranates contain 14g of sugar per 100g, but don’t let that put you off too much. 100g of pomegranates also contains 7g of fibre, 3g of protein, and 30 per cent of the recommended daily amount of vitamin C. Just don’t eat too much.