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Pomegranate Nutrition Facts: Is Pomegranate Good for You?
Raw pomegranate is a good source of several nutrients, including dietary fiber, vitamin C, vitamin K, copper, and folate. A 100-gram serving provides 83 calories and about 14 grams of total sugars, which come from 18.7 grams of total carbohydrates. Like any fruit, its nutritional contribution depends on portion size and how it fits into your overall eating pattern.
Per 100 g · Pomegranates, raw
What stands out in pomegranate
- Good source of fiber. A 100-gram serving of raw pomegranate provides 4 grams of dietary fiber, which is 14% of the Daily Value (DV).
- Good source of vitamin C. Pomegranates contain 10.2 mg of vitamin C per 100 grams. This amount supplies 11% of the DV for this vitamin.
- Good source of vitamin K. With 16.4 mcg of vitamin K, a 100-gram portion of raw pomegranate delivers 14% of the Daily Value.
- Good source of copper. Each 100-gram serving contains 0.16 mg of copper, which meets 18% of the Daily Value.
What to keep in mind
- A 100-gram serving of raw pomegranate contains 83 calories and 13.7 grams of total sugars. While it has no cholesterol and very little sodium (3 mg), portion size is a consideration for managing calorie and sugar intake.
Pomegranate nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 83 kcal | – |
| Protein | 1.7 g | 3% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.12 g | 1% |
| Monounsaturated fat | 0.09 g | – |
| Polyunsaturated fat | 0.08 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 18.7 g | 7% |
| Dietary fiber | 4 g | 14% |
| Total sugars | 13.7 g | – |
| Water | 77.9 g | – |
| Sodium | 3 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 236 mg | 5% |
| Calcium | 10 mg | 1% |
| Iron | 0.3 mg | 2% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 36 mg | 3% |
| Zinc | 0.35 mg | 3% |
| Copper | 0.16 mg | 18% |
| Manganese | 0.12 mg | 5% |
| Selenium | 0.5 mcg | 1% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 10.2 mg | 11% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 16.4 mcg | 14% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.29 mg | 2% |
| Vitamin B6 | 0.07 mg | 4% |
| Folate (DFE) | 38 mcg | 10% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 7.6 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Pomegranate by portion
A typical half-cup of pomegranate arils (87 grams) provides 72 calories, 16.3 grams of carbohydrates, and 3.5 grams of fiber. A whole pomegranate, described as 4 inches in diameter (282 grams), contains significantly more: 234 calories, 52.7 grams of carbohydrates, and 11.3 grams of fiber. The larger portion also provides 4.8 grams of protein and 38.6 grams of total sugars.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 0.5 cup arils (seed/juice sacs) | 87 g | 72 | 1.5 g | 16.3 g | 3.5 g | 1 g |
| 1 pomegranate (4″ dia) | 282 g | 234 | 4.8 g | 52.7 g | 11.3 g | 3.4 g |
How pomegranate compares with other fruits
Among the 30 fruits on this site, raw pomegranate ranks relatively high for its fat (3rd), protein (5th), and folate (3rd) content. Per 100 grams, its 83 calories are comparable to bananas (89 kcal) and figs (74 kcal), and slightly more than persimmons (70 kcal) or grapes (69 kcal). Pomegranate’s 4 grams of fiber per 100 grams is higher than that of bananas, figs, persimmons, or grapes. It is also higher in protein and fat than these particular fruits.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Pomegranate | 83 | 1.7 g | 18.7 g | 4 g | 1.2 g |
| Banana | 89 | 1.1 g | 22.8 g | 2.6 g | 0.33 g |
| Figs | 74 | 0.75 g | 19.2 g | 2.9 g | 0.3 g |
| Persimmon | 70 | 0.58 g | 18.6 g | 3.6 g | 0.19 g |
| Grapes | 69 | 0.72 g | 18.1 g | 0.9 g | 0.16 g |
Quick answers
How many calories are in a pomegranate?
A whole pomegranate (4″ dia, 282 g) has 234 calories. A smaller portion of a half-cup of arils (87 g) has 72 calories.
How much sugar is in a pomegranate?
A whole pomegranate (4″ dia) contains 38.6 grams of total sugars. A half-cup of arils has 11.9 grams of total sugars.
How much fiber is in a pomegranate?
A whole pomegranate (4″ dia) provides 11.3 grams of dietary fiber. A half-cup of arils contains 3.5 grams of fiber.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how pomegranate fits your situation.
Last updated October 21, 2026