How healthy is pomegranate?
Is pomegranate healthy? Yes, in sensible portions. Pomegranate scores 56/100 on the HowHealthyIs Score: 100 g provides 83 kcal, 4 g fiber and 10 mg vitamin C. The seeds (arils) bring fiber, vitamin C and vitamin K, plus polyphenols that give the juice its color. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pomegranate ranks higher than 56% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber17%
- Vitamin C14%
- Potassium6%
- Vitamin E5%
- Protein4%
- Magnesium3%
- Iron2%
- Calcium1%
- Vitamin A0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 52 minus 1 = 51. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pomegranate?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 83 kcal | 72 kcal | |
| Protein | 1.7 g | 1.5 g | 3% |
| Carbohydrates | 19 g | 16 g | 6% |
| Fiber | 4 g | 3.5 g | 12% |
| Sugars | 14 g | 12 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1.2 g | 1 g | 1% |
| Saturated fat | 0.1 g | 0.1 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 10 mg | 8.9 mg | 10% |
| Vitamin E | 0.6 mg | 0.5 mg | 3% |
| Minerals | |||
| Calcium | 10 mg | 8.7 mg | 1% |
| Iron | 0.3 mg | 0.3 mg | 1% |
| Potassium | 236 mg | 205 mg | 4% |
| Magnesium | 12 mg | 10 mg | 2% |
| Sodium | 3 mg | 2.6 mg | 0% |
Source: USDA FoodData Central, "Pomegranates, raw" (FDC 169134). Values rounded.
Why is pomegranate good for you?
- 3.5 g fiber in 1/2 cup arils, 12% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use it
- Salads and grain bowls
- Yogurt toppings
What should you watch out for?
- Pomegranate juice keeps the sugar but loses most of the fiber.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.