1 tablespoon (medium) of Pomegranate Sour Sauce (18 g) has 45 calories. That works out to 250 calories per 100 g. It contains 11.2 g of carbs, 0.2 g of protein, 0 g of fat and 0.2 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Pomegranate Sour Sauce?

Pomegranate Sour Sauce is a thick, tangy condiment associated with Turkish cooking, made by concentrating pomegranate juice. Bottled versions can vary, so it should not automatically be treated as identical in ingredients or intensity to traditional pomegranate molasses.

Its sharp acidity is balanced by fruity sweetness, and a little goes a long way. In Turkey it is commonly drizzled over salads, bulgur dishes such as kisir, stuffed vegetables and grilled or roasted vegetables; elsewhere, it also works in dressings and marinades. It is mostly carbohydrate, so use it as a concentrated flavouring rather than a pour-over sauce. Mix a small amount with lemon juice and olive oil for a lighter dressing.

Pomegranate Sour Sauce Nutrition Facts

Selected: 100 g

250

KCAL / 100G

Carbs

62g

· 23% DV

Protein

· 2% DV

Fat

0.2g

· 0% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 98% · Protein 2% · Fat 0%

Pomegranate Sour Sauce Vitamins & Minerals

Vitamins

Vitamin K

16µg · 13% DV

Vitamin C

7mg · 8% DV

0.2mg · 4% DV

0.03mg · 3% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

180mg · 5% DV

Phosphorus

20mg · 3% DV

Magnesium

10mg · 2% DV

How Nutritious Is Pomegranate Sour Sauce?

Nutrient density

Low

30/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

23/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Pomegranate Sour Sauce Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pomegranate Sour Sauce

To burn the 250 calories in 100 g:

🚶

62min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

34min

Cycling

🏊

29min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pomegranate Sour Sauce Processed?

NOVA 3

Processed

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 Sour Sauce Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Pomegranate Sour Sauce Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Pomegranate Sour Sauce Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

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Foods Similar to Pomegranate Sour Sauce

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18 kcal

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210 kcal

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195 kcal

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350 kcal

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290 kcal

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Frequently Asked Questions About Pomegranate Sour Sauce

What is Pomegranate Sour Sauce?

Pomegranate Sour Sauce is a thick, tangy-sweet condiment used to season foods. Commercial versions can vary: some contain concentrated pomegranate juice, while others include sweeteners or other ingredients, so it is not always the same as traditional pomegranate molasses.

Is Pomegranate Sour Sauce the same as pomegranate molasses?

Not always. Traditional pomegranate molasses is made by reducing pomegranate juice until thick, while Pomegranate Sour Sauce may be a commercial blend with added sweeteners or other ingredients. The names are sometimes used interchangeably, but the taste and composition can differ.

How do you use Pomegranate Sour Sauce?

Pomegranate Sour Sauce works well in salad dressings, marinades, dips, and grain or vegetable dishes. Its sweet-tart flavor is especially useful when a dish needs acidity and depth; start with a small amount, then adjust to taste.

What can I substitute for Pomegranate Sour Sauce?

Pomegranate molasses is the closest substitute for Pomegranate Sour Sauce, though it may taste more concentrated and less sweet. For another option, mix lemon juice with a little honey or maple syrup to approximate its tangy-sweet balance.

How do you make Pomegranate Sour Sauce at home?

You can make a simple version by simmering pomegranate juice until it becomes thick and syrupy. Traditional pomegranate molasses is made this way; commercial Pomegranate Sour Sauce recipes may use added sweeteners, so homemade versions can taste more tart.

Does Pomegranate Sour Sauce need to be refrigerated after opening?

Refrigerate Pomegranate Sour Sauce after opening unless its storage directions say otherwise. Keep the cap tightly closed and use a clean spoon to limit contamination; follow the product’s stated storage guidance for the best quality.

Can you cook with Pomegranate Sour Sauce?

Yes, Pomegranate Sour Sauce can be used in cooked dishes and marinades. Add it to roasted vegetables, sauces, or a glaze, but avoid prolonged high heat if you want to preserve its bright, fruity flavor.

Does Pomegranate Sour Sauce contain added sugar?

Some Pomegranate Sour Sauce products contain added sugar or syrup, while others have different formulations. That means sweetness and added-sugar content vary between products; this matters when choosing a sauce or limiting added sugars.

Is Pomegranate Sour Sauce good for people with diabetes?

Pomegranate Sour Sauce may fit in a diabetes meal plan in a measured portion, but some varieties contain added sugar. The best amount depends on the product and your individual blood-glucose plan, so ask your clinician or dietitian for personalized guidance.

Why does Pomegranate Sour Sauce taste so sweet or sharp?

Pomegranate Sour Sauce tastes sweeter or sharper depending on its pomegranate concentration and any added sweeteners. If it is too sweet, balance a small amount with lemon juice; if it is too tart, use less or pair it with a milder ingredient.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026