Pomegranates (raw) nutrition facts
Punica granatum
100 grams of pomegranates, raw contain 83 calories, 1.7 g of protein, 19 g of carbohydrates and 1.2 g of fat. Most of its calories (81%) come from carbs.
Nutrition Facts
Calories83
% Daily Value*
Total fat 1.17 g2%
Saturated fat 0.12 g1%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 3 mg0%
Total carbohydrate 18.7 g7%
Dietary fiber 4 g14%
Total sugars 13.7 g
Protein 1.67 g3%
Vitamin D 0 µg0%
Calcium 10 mg1%
Iron 0.3 mg2%
Potassium 236 mg5%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Protein 7%Carbs 81%Fat 11%
83calories
1.67 gprotein
18.7 gcarbs
1.17 gfat
Values shown for 100 g.
Rich in
- Copper18%
- Dietary fiber14%
- Vitamin K14%
- Vitamin C11%
- Folate10%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 10.2 mg | 11% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 16.4 µg | 14% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.29 mg | 2% |
| Pantothenic acid (B5) | 0.38 mg | 8% |
| Vitamin B6 | 0.08 mg | 4% |
| Folate | 38 µg | 10% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 7.6 mg | 1% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 10 mg | 1% |
| Iron | 0.3 mg | 2% |
| Potassium | 236 mg | 5% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 36 mg | 3% |
| Zinc | 0.35 mg | 3% |
| Copper | 0.16 mg | 18% |
| Manganese | 0.12 mg | 5% |
| Selenium | 0.5 µg | 1% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.09 g | - |
| Polyunsaturated fat | 0.08 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 77.9 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other fruits and fruit juices
| Per 100 g | Pomegranates (raw) | Category average | Difference |
|---|---|---|---|
| Calories | 83 | 87.3 | -5% |
| Protein | 1.67 g | 0.91 g | +83% |
| Total carbohydrate | 18.7 g | 21.6 g | -13% |
| Total fat | 1.17 g | 0.55 g | +114% |
| Dietary fiber | 4 g | 2.45 g | +63% |
| Total sugars | 13.7 g | 16.2 g | -15% |
| Sodium | 3 mg | 16.1 mg | -81% |
Ask AI about Pomegranates (raw)
Free, instant answers. Educational only, not medical advice.
Similar foods
Apples (dried, sulfured, stewed, with added sugar)83 kcal · 0.2 g proteinApricots (canned, heavy syrup pack, with skin, solids and liquids)83 kcal · 0.53 g proteinApricots (canned, heavy syrup pack, without skin, solids and liquids)83 kcal · 0.51 g proteinApricots (canned, heavy syrup, drained)83 kcal · 0.64 g proteinCherries (sweet, canned, pitted, heavy syrup pack, solids and liquids)83 kcal · 0.6 g proteinCherries (sweet, canned, pitted, heavy syrup, drained)83 kcal · 0.73 g proteinPineapple (canned, extra heavy syrup pack, solids and liquids)83 kcal · 0.34 g proteinSapodilla (raw)83 kcal · 0.44 g protein
Source: USDA FoodData Central, SR Legacy, FDC ID 169134. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.