Home > Hearing damage from loud music > Pomegranate fruit nutrition facts
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.
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.
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 100g |
One medium size 280g |
1/2 cup arils 85g |
|---|---|---|---|---|
| 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 85g |
|---|---|---|---|---|
| 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
Popular topics in Nutrition, Health & Wellness:
Diesel engine exhaust fumes cause cancer
Potential child hazards at home
Yo-yo effect – What is Yo-yo dieting?
Health benefits of celery juice
Horseradish juice – Health benefits
Social anxiety depression disorder
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
Current topic in Nutrition, Health & Wellness: Pomegranate fruit nutrition facts.