Pomegranate fruit nutrition facts

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Pomegranate (Punica granatum) is a small deciduous fruit bearing tree. It is a native of Iran region. Pomegranate tree is now cultivated all over the world. In Asian region its fruit, flower and bark are used in various herbal preparations.

Pomegranate (Punica granatum) on a tree
Pomegranate (Punica granatum) on a tree

Its aril juice is rich in vitamin C and provides in 100 ml about 15% of the daily requirement of an adult. It is a good source of B vitamins, especially vitamin B5 and pantothenic acid.

Pomegranate is very low in sodium and rich in potassium, being useful in the control of hypertension. Its juice is abundant in polyphenols in a form of tannins known as punicalagins. These tannins are very effective antioxidants.

Pomegranate Juice
Pomegranate Juice (Attribution: Augustus Binu)

Fairly good amount of dietary fibre is available when the arils are eaten raw. Many studies have shown that it has special medicinal properties and is useful in the efforts for the control of atherosclerosis and chronic cardiovascular diseases.

Nutrient values and weights given below are calculated for edible portion of the fruit. Skin and membrane constitute nearly 45% of weight of the fruit.

Fruit facts: Pomegranate nutrition

Nutrient facts Units Value per
One medium
size 280g
1/2 cup arils
Water g 77.93 219.76 67.80
Energy kcal 83 234 72
Protein g 1.67 4.71 1.45
Carbohydrate g 18.70 52.73 16.27
Lipid (fat) g 1.17 3.30 1.02
Sugars g 13.67 38.55 11.89
Dietary fibre g 4.0 11.3 3.5
Ash g 0.53 1.49 0.46

Fruit facts: Pomegranate minerals nutrition

Mineral facts Units Value per 100g One medium
size 280g
1/2 cup arils
Calcium mg 10 28 9
Selenium mcg 0.5 1.4 0.4
Iron mg 0.30 0.85 0.26
Manganese mg 0.12 0.34 0.10
Magnesium mg 12 34 10
Copper mg 0.16 0.45 0.14
Phosphorus mg 36 102 31
Zinc mg 0.35 0.99 0.30
Sodium mg 3 8 3
Potassium mg 236 666 205

Fruit facts: Pomegranate vitamins nutrition

Vitamins nutrition facts Units Value
per 100g
One medium
size 280g
1/2 cup
arils 85g
Vitamin C mg 10.2 28.8 8.9
Thiamin mg 0.07 0.19 0.06
Riboflavin mg 0.05 0.15 0.05
Niacin mg 0.29 0.83 0.26
Pantothenic acid mg 0.38 1.06 0.33
Vitamin B6 mg 0.08 0.21 0.07
Folate mcg 38 107 33
Choline mg 7.6 21.4 6.6
Vitamin K (phylloquinone) mcg 16.4 46.2 14.3

Fruit Facts: Pomegranate lipids nutrition

Lipids nutrition facts Units Value
per 100g
One medium
size 280g
1/2 cup
arils 85g
Saturated fatty acids g 0.12 0.34 0.10
Monounsaturated fatty acids g 0.09 0.26 0.08
Polyunsaturated fatty acids g 0.08 0.22 0.07

USDA National Nutrient Database

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1.Punica granatum on a tree
Image source: https://commons.wikimedia.org/wiki/File:A_Punica_granatum.JPG
Image author: M.t.lifshits
Image license: https://creativecommons.org/licenses/by-sa/3.0/deed.en
2.Pomegranate arils and juice
Image source: https://en.wikipedia.org/wiki/File:Pomegranate_Juice_(2019).jpg
Image author: Augustus Binu
Image license: https://creativecommons.org/licenses/by-sa/3.0/deed.en

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