🍎
Pomegranate Calories
Rich in vitamin C and antioxidants, low-calorie fruit
CALORIES
GI
POTASSIUM
FIBER
Pomegranate Nutrition Facts
Selected: 100 g
83
KCAL / 100G
Carbs
18.7g
· 89%
Protein
1.7g
· 8%
Fat
0.3g
· 3%
Fiber
4g
Pomegranate Vitamins & Minerals
Vitamins
Vitamin K
16.4µg · 14% DV
Vitamin C
10.2mg · 11% DV
Folate
38µg · 10% DV
B1
0.07mg · 6% DV
Minerals
Potassium ⭐
236mg · 7% DV
Phosphorus
36mg · 5% DV
Magnesium
12mg · 3% DV
Calcium
10mg · 1% DV
Pomegranate Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pomegranate Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pomegranate Contain Allergens?
No known major allergens
Which Diets Is Pomegranate Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pomegranate Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Pomegranate
Pomegranate — Frequently Asked Questions
How many calories are in 100g of pomegranate?
A 100g serving of pomegranate provides 83 calories. It contains 18.7g of carbohydrates, 1.7g of protein, 0.3g of fat, and 4g of fiber.
Is pomegranate low glycemic?
Pomegranate has a glycemic index of 35. This falls within the low glycemic index range.
Have another question about Pomegranate?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.