What is the Nutritional Value of Pomegranate per 100g

pomegranate nutrition

Pomegranate is a fruit that grows on a small tree or shrub, scientifically known as Punica granatum. It has a round, thick, leathery skin that ranges in color from yellow-orange to deep red, and inside it contains clusters of juicy, sweet-tart arils (seeds) that are surrounded by white pith. Pomegranate arils are commonly eaten raw as a snack or used as a garnish for salads, desserts, and cocktails. Pomegranate juice is also a popular beverage that is often used as a natural remedy for various health conditions due to its high antioxidant content. Pomegranates are a good source of vitamins C and K, folate, and potassium.

Here is the approximate nutritional value per 100g of pomegranate arils (seeds):

  • Calories: 83 kcal
  • Carbohydrates: 18.7 g
  • Protein: 1.7 g
  • Fat: 1.2 g
  • Fiber: 4 g
  • Sugar: 13.7 g
  • Vitamin C: 10.2 mg
  • Vitamin K: 16.4 mcg
  • Folate: 38 mcg
  • Potassium: 236 mg
  • Calcium: 10 mg
  • Iron: 0.3 mg

Pomegranate arils are also a good source of antioxidants, including polyphenols and anthocyanins, which have been linked to various health benefits, such as reducing inflammation, improving heart health, and protecting against certain types of cancer.