Calories in Pomegranates: Nutrition Facts & Serving Sizes
Per 0.5 cup arils (seed/juice sacs) (87g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Half a cup of pomegranate arils (87g) contains 72 calories with 1.5g of protein, 16.3g of carbs, 1g of fat, and 3.5g of fiber. Per 100g, pomegranates provide 83 calories, 18.7g of carbs, 1.7g of protein, and 1.2g of fat. They are a standout fruit for their fiber content (4g per 100g) and vitamin K (16.4mcg per 100g), which is high compared to most fruits. Folate comes in at 38mcg per 100g, and potassium at 236mg per 100g. Pomegranate arils have a unique sweet-tart flavor with a satisfying crunch, making them easy to add to oatmeal, yogurt, or salads. They are also one of the most antioxidant-rich fruits, with high concentrations of punicalagins and anthocyanins that set them apart from most other fruits.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 pomegranate (4" dia) (282g) | 234.1 | 4.8g | 52.7g | 3.4g | 11.3g |
| 0.5 cup arils (seed/juice sacs) (87g) | 72.2 | 1.5g | 16.3g | 1g | 3.5g |
| 100g | 83 | 1.7g | 18.7g | 1.2g | 4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 83 | 4% |
| Protein | 1.7g | 3% |
| Total Fat | 1.2g | 2% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 18.7g | 7% |
| Dietary Fiber | 4g | 14% |
| Sugars | 13.7g | 27% |
| Sodium | 3mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 10mg | 1% |
| Iron | 0.3mg | 2% |
| Potassium | 236mg | 5% |
| Vitamin C | 10.2mg | 11% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 12mg | 3% |
| Phosphorus | 36mg | 3% |
| Zinc | 0.4mg | 4% |
| Selenium | 0.5mcg | 1% |
| Folate | 38mcg | 10% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.3mg | 2% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pomegranates
Pomegranates are one of the most nutrient-dense fruits available, particularly valued for their antioxidant content. They contain punicalagins, unique compounds found almost exclusively in pomegranates, as well as anthocyanins and tannins that give the arils their deep red color. These antioxidants help neutralize free radicals produced during intense exercise, supporting faster recovery.
Vitamin K (16.4mcg per 100g) is important for blood clotting and bone metabolism. Folate (38mcg per 100g) supports DNA synthesis and red blood cell formation, which is relevant for energy levels and recovery. Potassium (236mg per 100g) contributes to electrolyte balance and muscle function.
The fiber content (4g per 100g) is higher than most fruits, which helps slow the absorption of sugars and keeps you fuller for longer. Despite containing 13.7g of sugar per 100g, the fiber moderates the blood sugar response, making pomegranates a better fruit option than many with similar sugar content. For those focused on body composition, pomegranate arils are a high-value low-calorie food: flavorful, satisfying, and packed with micronutrients that support training and recovery without a significant calorie cost.
Dietary Considerations
Pomegranates are naturally gluten-free, vegan, dairy-free, and nut-free. They are not keto-friendly due to their carbohydrate and sugar content (13.7g sugar per 100g). For weight loss, pomegranate arils are a solid choice at 83 calories per 100g with high fiber and strong satiety. The low sodium content (3mg per 100g) makes them suitable for low-sodium diets. Pomegranates are paleo-friendly. The arils are the edible part of the fruit; the white pith and skin are typically discarded. Pre-packaged arils are widely available and convenient for tracking.
Daily Intake (100g)
100g of pomegranate provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pomegranate?
Half a cup of pomegranate arils (87g) contains about 72 calories. Per 100g, pomegranates have 83 calories with 18.7g of carbs, 1.7g of protein, and 1.2g of fat.
Is pomegranate good for weight loss?
Yes. Pomegranates are relatively low in calories (83 per 100g) with 4g of fiber per 100g, which supports fullness. They are a nutrient-dense option that satisfies sweet cravings without a high calorie cost.
How much protein in pomegranate?
Pomegranates contain 1.7g of protein per 100g. Half a cup of arils (87g) provides about 1.5g. They are not a significant protein source but offer good fiber and micronutrients.
Are pomegranates high in sugar?
Pomegranates contain 13.7g of sugar per 100g, which is moderate for a fruit. The 4g of fiber per 100g helps moderate the glycemic impact. A half-cup serving has about 11.9g of sugar.
What makes pomegranate a superfood?
Pomegranates are particularly high in punicalagins, anthocyanins, and other polyphenol antioxidants not commonly found in other fruits. Combined with high fiber (4g per 100g), vitamin K, and folate, they offer a broader nutrient profile than most fruits at similar calorie levels.
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