Pomegranate Nutrition Facts,
Health Benefits of Pomegranates

All about pomegranate nutrition information, pomegranate health benefits, pomegranate juice benefits, calories in a pomegranate

There’s no doubt that eating a pomegranate requires some effort, as you’ll probably dispose of nearly half the fruit, but it’s definitely worthwhile. Pomegranate means ‘many-grained apple’ and originates from Persia. The fruit is a similar size to a large apple, with a reddish-brown color. Inside it’s full of hundreds of little red capsules called arils that are buried inside a white pulp. The tricky part is separating the sweet tasting arils so you can eat them.

There are 83 calories in one serving (100g or 3.5oz) with no cholesterol and very little fat, so perfect for a snack. The pomegranate provides a good source of vitamin B9 (folate), C and K, along with modest amounts of other vitamins and minerals.

Research has shown that if the juice is regularly consumed, it should result in both lower blood pressure and cholesterol levels, which in turn reduces the risk of heart disease. This is because they contain a tannin called punicalagin. Pomegranates are thought to help the production of red blood cells, destroy worms and may protect against some forms of cancer. They contain the highest antioxidant capacity of all juice.

When purchasing this fruit, ensure the skin looks fresh and tight and not wrinkly. Choose one that looks plump and feels heavy.

Compare pomegranate nutrition facts to the other fruits.

Pomegranate Nutrition Facts, Health Benefits of Pomegranates

Pomegranate Nutrition Information

Pomegranate Juice and Pomegranate Nutrition
Pomegranate nutritional value per 100 g (3.5 oz)
NutrientsPomegranates, raw
Refuse: 44% (Skin and membrane)
Scientific Name: Punica granatum
Pomegranate juice, bottled
Water77.93 g85.95 g
Energy346 kJ (83 kcal)228 kJ (54 kcal)
Protein1.67 g0.15 g
Carbohydrates18.70 g13.13 g
Total Fat:1.17 g0.29 g
Fiber4.0 g0.1 g
Cholesterol0 mg0 mg
Calcium, Ca10 mg (1 %)11 mg (1%)
Iron, Fe0.30 mg (2 %)0.10 mg (1%)
Magnesium, Mg12 mg (3 %)7 mg (2%)
Phosphorus, P36 mg (4 %)11 mg (12%)
Potassium, K236 mg (5 %)214 mg (6%)
Sodium, Na3 mg (0.13 %)9 mg (0%)
Zinc, Zn0.35 mg (2 %)0.09 mg (1%)
Copper, Cu0.158 mg (8 %)0.021 mg (1%)
Manganese, Mn0.119 mg (6 %)0.095 mg (5%)
Selenium, Se0.5 mcg (0.7 %)0.3 mcg (0%)
Vitamin C10.2 mg (17 %)0.1 mg (0%)
Thiamine (Vit. B1)0.067 mg (4 %)0.015 mg (1%)
Riboflavin (Vit. B2)0.053 mg (3 %)0.015 mg (1%)
Niacin (Vit. B3)0.293 mg (1 %)0.233 mg (1%)
Pantothenic acid (B5)0.377 mg (4 %)0.285 mg (3%)
Vitamin B60.075 mg (4 %)0.040 mg (2%)
Folate (Vit. B9)38 mcg (10 %)24 mcg (6%)
Vitamin E0.60 mg (3 %)0.38 mg (2%)
Vitamin K16.4 mcg (21 %)10.4 mcg (13%)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

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