Pomegranate Calories & Nutrition Facts

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A cup of raw pomegranate arils (174 g) has 144 calories, 2.9 g protein, 32.5 g carbs, 7 g fiber, 23.8 g sugar, 2 g fat and about 5 mg sodium. All of the sugar is naturally occurring fruit sugar, and 7 g of fiber (including the edible seeds) slows its absorption. The arils are one of the higher-fiber fruit servings, though the cup is calorie-dense next to berries.

Quick Nutrition Facts

Per 1 cup arils (174g)

Nutrient	Amount
Calories	144 kcal
Protein	2.9g
Carbohydrates	32.5g
Fiber	7g
Sugars	23.8g
Fat	2g
Sodium	5 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Pomegranate is a good whole-fruit choice when you eat the arils, because the seeds supply 7 g of fiber per cup and the juice is still inside its cell walls. The catch is portion size: a cup is 144 calories and 24 g of sugar, closer to a banana than to strawberries. Half a cup (about 72 calories, 12 g sugar) is a sensible portion for most people and works well sprinkled over yogurt, salads or oatmeal. Skip bottled juice as a swap, since it loses nearly all the fiber and concentrates the sugar. If you take warfarin or blood-pressure medicine, check with your pharmacist before drinking pomegranate juice regularly.

Myth Busters

MYTH #1: Pomegranate is too sugary for people with diabetes.

TRUTH: A cup of arils has 23.8 g of sugar but also 7 g of fiber, which slows the rise. Most people with diabetes can fit a half-cup portion into a meal. Juice without fiber is the bigger problem. USDA FoodData Central: Pomegranates, raw; USDA MyPlate: Fruits

MYTH #2: You should spit out the seeds.

TRUTH: The crunchy seed inside each aril is edible and supplies most of the fiber. A cup of arils has 7 g of fiber, about a quarter of a day's target. USDA FoodData Central: Pomegranates, raw; Jurenka J. Therapeutic applications of pomegranate (Punica granatum L.): a review. Altern Med Rev 2008 (PMID 18590348)

MYTH #3: Pomegranate juice is just as healthy as the whole fruit.

TRUTH: Juice keeps the sugar and most of the polyphenols but removes the fiber and the seed, so it raises blood sugar faster and is easier to overdrink. Whole arils are the better default. USDA FoodData Central: Pomegranates, raw; MedlinePlus: Pomegranate

MYTH #4: Pomegranate is a proven cure for heart disease or cancer.

TRUTH: Lab and small human studies on pomegranate polyphenols are promising for blood pressure and inflammation, but the evidence is not strong enough to treat the fruit as a medicine. Eat it as part of a varied diet. Jurenka J. Therapeutic applications of pomegranate (Punica granatum L.): a review. Altern Med Rev 2008 (PMID 18590348); MedlinePlus: Pomegranate

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		At 144 kcal per cup with 7 g of fiber, arils are filling for a sweet snack, but the sugar adds up if you eat several cups. A half cup keeps it in range. USDA FoodData Central: Pomegranates, raw; USDA MyPlate: Fruits
Muscle Gain		Only 2.9 g of protein per cup, so it does not build muscle. The 32.5 g of carbs and potassium are useful after training when paired with a protein source. USDA FoodData Central: Pomegranates, raw
Diabetes Management		Natural sugar of 23.8 g per cup raises glucose, though 7 g of fiber blunts the peak. Use a half cup with protein or fat, and avoid the juice. USDA FoodData Central: Pomegranates, raw; University of Sydney: Glycemic Index Database; FDA: How to Understand and Use the Nutrition Facts Label
PCOS Management		A whole fruit with fiber and polyphenols fits an insulin-friendly diet in measured portions. Pair with nuts or yogurt to flatten the spike. USDA FoodData Central: Pomegranates, raw; Jurenka J. Therapeutic applications of pomegranate (Punica granatum L.): a review. Altern Med Rev 2008 (PMID 18590348)
Heart Health		Almost no sodium (about 5 mg), no cholesterol, 7 g of fiber and a polyphenol profile studied for blood pressure make this a strong heart-friendly fruit. USDA FoodData Central: Pomegranates, raw; Jurenka J. Therapeutic applications of pomegranate (Punica granatum L.): a review. Altern Med Rev 2008 (PMID 18590348); MedlinePlus: Pomegranate

PERSONALIZED NUTRITION

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Blood Sugar Response to Pomegranate

A cup of pomegranate arils has 32.5 g of carbs, 23.8 g of natural sugar and 7 g of fiber. The sugar is fructose and glucose from the fruit, and the fiber from the edible seeds slows digestion, so glucose rises to a moderate peak about 30 to 45 minutes after eating and settles within two hours. Juice without fiber would peak sooner and higher. USDA FoodData Central: Pomegranates, raw; University of Sydney: Glycemic Index Database

Estimated Glucose Response (1 cup arils / 174g)

Estimated curve based on carb and fiber content of whole fruit. Individual responses vary with metabolic health, prior meals and activity. Not medical advice.

How to flatten the spike

Stick to a half cup of arils and count the 12 g of sugar in your daily total.
Eat the seeds; they supply the fiber that slows the sugar.
Pair with Greek yogurt, cottage cheese or a handful of nuts rather than eating the arils alone.
Choose whole arils over juice, which has no fiber to buffer the sugar.

Cultural Significance

Pomegranate is native to the region from Iran to northern India and has been cultivated for thousands of years. It features in Persian, Greek, Hindu and Jewish traditions as a symbol of abundance and fertility, and is eaten at Persian Yalda night and the Jewish New Year, Rosh Hashanah. Today Iran, India, Turkey and the US (California) are major producers, and the arils appear in dishes from Persian fesenjan to Mexican chiles en nogada.

Compare & Substitute

Pomegranate vs Similar Foods

Nutrient	Blueberries (1 cup, 148 g)	Strawberries (1 cup halves, 152 g)	Raspberries (1 cup, 123 g)	Red grapes (1 cup, 151 g)
Calories	84 kcal	49 kcal	64 kcal	104 kcal
Protein	1.1g	1.0g	1.5g	1.1g
Carbohydrates	21.4g	11.7g	14.7g	27.3g
Fat	0.5g	0.5g	0.8g	0.2g

Frequently Asked Questions

How many calories are in a pomegranate?

A cup of raw arils (174 g) has 144 calories. USDA lists 83 calories per 100 g, so the arils from a whole medium fruit (about 282 g edible) come to roughly 234 calories.

How much sugar is in a pomegranate?

A cup of arils has 23.8 g of natural sugar, or about 13.7 g per 100 g. It comes with 7 g of fiber per cup.

Is pomegranate good for weight loss?

It can be, in measured portions. A half cup is about 72 calories with 3.5 g of fiber and is filling for a sweet snack. A full cup or bottled juice adds sugar quickly.

Can I eat pomegranate seeds?

Yes. The seed inside each aril is edible and provides most of the fiber. Chew them or swallow them whole; both are fine.

Is pomegranate safe with medication?

Pomegranate juice may interact with some drugs, including warfarin and certain blood-pressure and cholesterol medicines. Ask your pharmacist if you drink it regularly.