You are here: News & Articles Nutrition Value and Calories of Pomegranate

Nutrition Value and Calories of Pomegranate

Fruit comparison tables. Overview of vitamin and mineral content including nutrition charts of the Pomegranate.

Nutritive value per 100 g of Pomegranate
Principle Nutritive value
Fat 0.3 gm
Protein 0.95 gm
Thiamin 0.030 mg
Vitamin C 6.1 mg
Potassium 259 mg
Magnesium 3 mg
Carbohydrates 17.17 gm
Fiber 0.6 mg
Calcium 3 mg
Iron 0.30 mg

Pomegranate Calories

  • Serving Size & Preparation: 1/2 medium
  • Nutrition and Diet Notes: Excellent source of fiber if seeds are ingested.
  • Calories from All Nutrition: 52

Health Benefits of Pomegranate


- The pomegranate fruit shows presence of rich beneficial antioxidants, like polyphenols, tannins and anthocyanins. The antioxidant level of pomegranate juice is higher than in other fruit juices, red wine or green tea.
- Recent research has shown that pomegranates can help fight osteoarthritis, as regular consumption of the juice always reduces down the corrosion of the cartilage.
- Pomegranate juice is also believed to increase blood flow to the heart, and is extremely beneficial for people with ischemic heart disease and some other diseases.
- It is also a good source of vitamins C and B, antioxidant polyphenols, pantothenic acid and potassium.
- Juice of the pomegranate have been found effective in curing atherosclerosis and cardiovascular disease
- The juice of the fruit also has antiviral and antibacterial effects against dental plaque
- Consumption of pomegranate juice has proven to help hugely in cases of prostate cancer or prostatic hyperplasia, diabetes or lymphoma
- Pomegranate juice has also shown to reduce systolic blood pressure by inhibit serum of angiotensin-converting enzyme


Uses of Pomegranate


- Pomegranate juice is a popular drink in many regions of India and the Middle East. The juice is also used to prepare curd (yoghurt) rice in many Indian states.

- Thick and sweet pomegranate juice named Grenadine syrup, is widely used in cocktails

- Pomegranate syrup was used in place of tomato by the Iranian countries to make a traditional recipe called fesenjan, which is a thick sauce, which is complete from pomegranate juice and ground walnuts, and often had with duck, chicken and rice.

- In India and Pakistan, the seeds of the fruit, are used as a spice called anardana. The spice loan a tangy taste to the dish it is added to, and is often used when making chutneys or curries

- Pomegranate seeds are also used in salads and also used in dressings for various desserts

- The fruit is also used to make liqueur. Pomegranates are also used as ice cream toppings or are mixed with yogurt or as jam on toast.


pomegranate products:

Pomegranate Concentrate |Pomegranate Paste | Natural Pomegranate Juice | Pomegranate Syrup | Pomegranate Sauce | Pomegranate Marmalade