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Pomegranate seeds Calories
Rich in antioxidants, source of vitamin C, high fiber
CALORIES
GI
POTASSIUM
FIBER
Pomegranate seeds Nutrition Facts
Selected: 100 g
83
KCAL / 100G
Carbs
18.7g
· 81%
Protein
1.7g
· 7%
Fat
1.2g
· 12%
Fiber
4g
Pomegranate seeds Vitamins & Minerals
Vitamins
Vitamin K
16.4µg · 14% DV
Vitamin C
10.2mg · 11% DV
Folate
38µg · 10% DV
B5
0.38mg · 8% DV
Minerals
Potassium ⭐
236mg · 7% DV
Phosphorus
36mg · 5% DV
Magnesium
12mg · 3% DV
Calcium
10mg · 1% DV
Pomegranate seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pomegranate seeds 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 seeds Contain Allergens?
No known major allergens
Which Diets Is Pomegranate seeds 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 seeds Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Pomegranate seeds
Pomegranate seeds — Frequently Asked Questions
How many calories are in pomegranate seeds?
Pomegranate seeds provide 83 calories per 100 g. The same serving contains 18.7 g of carbohydrates, 1.7 g of protein, and 1.2 g of fat.
Are pomegranate seeds suitable for a vegan or gluten-free diet?
Yes, pomegranate seeds are compatible with vegan and gluten-free diets. They are also listed as suitable for vegetarian, Paleo, Mediterranean, flexitarian, and omnivore eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.