Fruit
Pomegranates (raw) Nutrition Facts
USDA description: Pomegranates, raw
Per 100 g, Pomegranates (raw) provides 83 calories. A typical portion, 1 pomegranate (282 g), has 234 calories, 4.7 g protein, 53 g carbs and 3.3 g fat.
- calories
- 83
- protein
- 1.7 g
- carbs
- 19 g
- fat
- 1.2 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 834% | 1.7 g3% | 19 g7% | 1.2 g2% | 4 g14% | 14 g |
| 1/2 cup arilsseed/juice sacs · 87 g | 724% | 1.5 g3% | 16 g6% | 1 g1% | 3.5 g12% | 12 g |
| 1 pomegranate4" dia · 282 g | 23412% | 4.7 g9% | 53 g19% | 3.3 g4% | 11 g40% | 39 g |
Calories in kcal. n/r = not reported for this food.
How Pomegranates ranks among fruits
Rank 1 = the most of that nutrient among the fruits on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 1.7 g#8 of 74 fruits | 4 g#11 of 74 fruits |
| Fiber | 4 g#11 of 70 fruits | 9.6 g#16 of 70 fruits |
| Potassium | 236 mg#13 of 74 fruits | 569 mg#44 of 74 fruits |
| Calcium | 10 mg#50 of 74 fruits | 24 mg#56 of 74 fruits |
| Iron | 0.3 mg#28 of 74 fruits | 0.72 mg#47 of 74 fruits |
| Magnesium | 12 mg#25 of 74 fruits | 29 mg#53 of 74 fruits |
| Vitamin C | 10 mg#39 of 73 fruits | 25 mg#47 of 73 fruits |
Macronutrient Breakdown
Compared with the median of fruits
Per 100 g; median of the 73 fruits with a value.
- Calories
- Pomegranates: 83 kcalmedian: 52 kcal
- Protein
- Pomegranates: 1.7 gmedian: 0.6 g
- Carbs
- Pomegranates: 19 gmedian: 13 g
- Fat
- Pomegranates: 1.2 gmedian: 0.2 g
- Fiber
- Pomegranates: 4 gmedian: 2 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 pomegranate (282 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0.1 g | 1% | 0.3 g | 2% |
| Trans fat | 0 g | no DV | 0 g | no DV |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 3 mg | <1% | 8.5 mg | <1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 10 mg | 1% | 28 mg | 2% |
| Iron | 0.3 mg | 2% | 0.85 mg | 5% |
| Potassium | 236 mg | 5% | 666 mg | 14% |
| Vitamin A (RAE) | 0 µg | 0% | 0 µg | 0% |
| Vitamin C | 10 mg | 11% | 29 mg | 32% |
| Vitamin E | 0.6 mg | 4% | 1.7 mg | 11% |
| Vitamin K | 16 µg | 14% | 46 µg | 39% |
| Thiamin (B1) | 0.07 mg | 6% | 0.19 mg | 16% |
| Riboflavin (B2) | 0.05 mg | 4% | 0.15 mg | 11% |
| Niacin (B3) | 0.29 mg | 2% | 0.83 mg | 5% |
| Vitamin B6 | 0.08 mg | 4% | 0.21 mg | 12% |
| Folate (approx.) | 38 µg | 10% | 107 µg | 27% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 36 mg | 3% | 102 mg | 8% |
| Magnesium | 12 mg | 3% | 34 mg | 8% |
| Zinc | 0.35 mg | 3% | 0.99 mg | 9% |
| Selenium | 0.5 µg | 1% | 1.4 µg | 3% |
| Copper | 0.16 mg | 18% | 0.45 mg | 50% |
| Manganese | 0.12 mg | 5% | 0.34 mg | 15% |
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 169134 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.