Pomegranate Nutrition Facts: Calories, Vitamins & Minerals
Pomegranate nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 83 kcal | 125 kcal |
| Energy (kilojoules) | 347 kJ | 521 kJ |
| Protein | 1.7 g | 2.6 g |
| Fat | 1.2 g | 1.8 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 18 g | 27 g |
| incl. sugars | 14 g | 21 g |
| incl. fiber | 4 g | 6 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
83 kcal (347 kJ) per 100 g · P/F/C 1.7/1.2/18 g
Serving (150 g) — 125 kcal (521 kJ) · Nutri-Score A
Per 100 g: sugar: medium saturated fat: low salt: low fiber: medium
Are pomegranates healthy?
Yes. On their nutrient profile, pomegranates are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Fiber: 6 g per serving — 24% of the 25 g a day the WHO recommends.
- Counts toward your fruit and vegetables: a 150 g serving is 38% of the 400 g a day the WHO advises.
A typical serving is 150 g: 125 kcal, 2.6 g protein, 1.8 g fat and 27 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Pomegranate seeds provide fiber, vitamin C and polyphenols. Whole seeds are more filling than the juice, which has almost no fiber.
protein 9%fat 15%carbs 76%
Vitamins and minerals in pomegranate
Per 100 g, the standouts are copper — 0.16 mg, 18% of the Daily Value; vitamin K — 16 mcg, 14% of the Daily Value; vitamin C — 10 mg, 11% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin C | 10 mg | 15 mg | 17% |
| Vitamin E | 0.6 mg | 0.9 mg | 6% |
| Vitamin K | 16 mcg | 25 mcg | 21% |
| Thiamin (B1) | 0.07 mg | 0.1 mg | 8% |
| Riboflavin (B2) | 0.05 mg | 0.08 mg | 6% |
| Vitamin B6 | 0.08 mg | 0.11 mg | 7% |
| Folate (B9) | 38 mcg | 57 mcg | 14% |
| Potassium | 236 mg | 354 mg | 8% |
| Magnesium | 12 mg | 18 mg | 4% |
| Phosphorus | 36 mg | 54 mg | 4% |
| Zinc | 0.35 mg | 0.53 mg | 5% |
| Copper | 0.16 mg | 0.24 mg | 26% |
| Manganese | 0.12 mg | 0.18 mg | 8% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Pomegranates, raw” (FDC ID 169134, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Pomegranate calories by weight, 50–300 g
150 g of pomegranate has 125 calories and 200 g has 166. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 42 | 0.9 / 0.6 / 9 | 2 |
| 100 g | 83 | 1.7 / 1.2 / 18 | 4 |
| 150 g — typical serving | 125 | 2.6 / 1.8 / 27 | 6 |
| 200 g | 166 | 3.4 / 2.4 / 36 | 8 |
| 250 g | 208 | 4.3 / 3 / 45 | 10 |
| 300 g | 249 | 5.1 / 3.6 / 54 | 12 |
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Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A 150 g serving 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.
Pomegranate: swaps and alternatives
No need to swap: pomegranates already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 14 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of pomegranate.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Pomegranate | A | 125 | 2.6 | 6 |
| Passion Fruit | A | 120 | 3.3 | 16 |
| Figs | A | 111 | 1.2 | 4.4 |
| Banana | A | 144 | 1.7 | 3.9 |
Pomegranate vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Kiwi | 61 | 1.1 / 0.5 / 15 |
| Fruit Salad | 62 | 0.8 / 0.3 / 16 |
| Cherries | 63 | 1.1 / 0.2 / 16 |
| Lychee | 66 | 0.8 / 0.4 / 17 |
| Grapes | 69 | 0.7 / 0.2 / 17 |
| Persimmon | 70 | 0.6 / 0.2 / 19 |
| Pomegranate | 83 | 1.7 / 1.2 / 18 |
FAQ
How many calories are in 100 g of pomegranate?
100 g of pomegranate has 83 calories, with 1.7 g protein, 1.2 g fat and 18 g carbohydrates (4 g fiber).
How many calories are in a serving of pomegranate?
A 150 g serving has 125 calories: 2.6 g protein, 1.8 g fat and 27 g carbs.
What are the macros of pomegranates?
Per 100 g: 1.7 g protein, 18 g carbs and 1.2 g fat. By calories that's about 9% protein, 76% carbs and 15% fat.
How long do you have to walk to burn a serving of pomegranate?
About 41 min of easy walking or 16 min of cycling for a 70 kg (154 lb) person — that's the 125 calories in a 150 g serving.
What vitamins and minerals are in pomegranate?
Per 100 g, pomegranate is richest in copper (0.16 mg, 18% DV), vitamin K (16 mcg, 14% DV), vitamin C (10 mg, 11% DV) — from USDA FoodData Central record 169134.
How much fiber is in pomegranates?
100 g of pomegranate has 4 g of fiber; a 150 g serving has 6 g — 24% of the 25 g a day the WHO recommends.
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