Pomegranate: Calories, Nutrition & Healthier Swaps
83 kcal per 100 g · Nutri-Score A
sugar: medium saturated fat: low salt: low fiber: medium
Pomegranate seeds provide fiber, vitamin C and polyphenols. Whole seeds are more filling than the juice, which has almost no fiber.
Pomegranate nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 150 g |
|---|---|---|
| Calories | 83 kcal | 125 kcal |
| Protein | 1.7 g | 2.6 g |
| Fat | 1.2 g | 1.8 g |
| incl. saturated | 0.1 g | 0.2 g |
| Carbohydrates | 14 g | 21 g |
| incl. sugars | 14 g | 21 g |
| Fiber | 4 g | 6 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Pomegranate: nutrition highlights
It has 6 g of fiber per serving — roughly 24% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, pomegranate gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (serving, 150 g) is 125 kcal — roughly 41 min of easy walking or 16 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Pomegranate
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Guava — 210 g, 126 kcal: +5.3 g fibre.
- Feijoa — 250 g, 123 kcal: +10 g fibre.
- Kumquat — 210 g, 126 kcal: +7.7 g fibre.
- Passion fruit — 160 g, 128 kcal: +11 g fibre.
More in fruit & berries
AppleBananaOrangeGrapesPearKiwiWatermelonPineappleMangoStrawberries