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Pomegranate salad Calories
Light salad with pomegranate, rich in antioxidants
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pomegranate salad (150 g) has 117 calories. That works out to 78 calories per 100 g. It contains 16.2 g of carbs, 2.4 g of protein, 5.1 g of fat and 4.1 g of fiber. Its 78 µg of Vitamin K covers 65% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Pomegranate salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
117
KCAL / 150G
Carbs
16.2g
· 6% DV
Protein
2.4g
· 5% DV
Fat
5.1g
· 7% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 8% · Fat 38%
Pomegranate salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 165 mg | 7% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 4.1 g | 15% |
| Protein | 2.4 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Pomegranate salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 117 kcal |
| 1 bottle (mini) | 30 g | 23 kcal |
| 1 piece (small) | 70 g | 55 kcal |
| 1 cup (small) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (medium) | 140 g | 109 kcal |
| 2 piece (medium) | 140 g | 109 kcal |
| 1 serving (large) | 220 g | 172 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Pomegranate salad
What goes in a pomegranate salad?
A pomegranate salad usually combines leafy greens with fresh pomegranate arils, then adds ingredients such as cucumber, herbs, nuts, or cheese. The mix varies by recipe, but the juicy, tart-sweet arils are its defining ingredient.
How do you make a pomegranate salad?
To make a pomegranate salad, toss clean, thoroughly dried greens with the other ingredients and add the dressing just before serving. Fold in the pomegranate arils gently so they stay whole and do not stain or crush the greens.
What dressing goes best with pomegranate salad?
A bright dressing of olive oil and lemon or vinegar complements pomegranate salad. Pomegranate molasses can add a deeper tang, but use it sparingly because it is concentrated and some bottled pomegranate sauces are sweetened.
What cheese goes well in pomegranate salad?
Feta is a popular choice for pomegranate salad because its salty, creamy flavor balances the fruit's sweet-tart bite. Goat cheese also works well; add either just before serving so it does not break apart when tossed.
Can you make pomegranate salad ahead of time?
Yes, you can prepare pomegranate salad components ahead, but keep the dressing separate from the greens. Combine everything shortly before serving to prevent wilting, and add delicate cheese or crunchy toppings at the end.
How do you get the seeds out of a pomegranate for pomegranate salad?
To remove arils for pomegranate salad, score the fruit through its skin into sections and pull it apart over a bowl of water. The arils sink while much of the pale pith floats, making it easier to separate them.
What can you serve with pomegranate salad?
Pomegranate salad pairs well with roast chicken, grilled meats, or roasted vegetables. Its fresh, tart-sweet flavor provides contrast to richer mains, while adding beans or grains can make the salad more substantial.
Can you use frozen pomegranate seeds in pomegranate salad?
Yes, frozen pomegranate seeds can be used in pomegranate salad. Thaw them in the refrigerator and drain away excess liquid first; otherwise, they can make the greens watery and soften the other ingredients.
How should you store leftover pomegranate salad?
Store leftover pomegranate salad in a covered container in the refrigerator and eat it as soon as possible, since dressed greens lose their crispness. If the components are still separate, keep the dressing apart until serving.
Is pomegranate salad healthy?
Pomegranate salad can be a nutritious choice because it combines vegetables with fruit and provides fiber and plant compounds. A dressing made with lots of oil or sweetened pomegranate sauce can make the finished salad richer or sweeter.
Pomegranate salad Vitamins & Minerals
Vitamins
Vitamin K
78µg · 65% DV
Vitamin C
14.7mg · 16% DV
Folate
51µg · 13% DV
Vitamin A
87µg · 10% DV
Minerals
Copper
0.17mg · 19% DV
Manganese
0.29mg · 13% DV
Potassium ⭐
342mg · 10% DV
Sodium
165mg · 7% DV
Pomegranate salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pomegranate salad
To burn the 117 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pomegranate salad?
Pomegranate salad is a Turkish-style salad dressed with nar ekşisi, a tangy pomegranate reduction. It is usually built around fresh greens and seasonal vegetables; some versions also include pomegranate seeds and herbs. The exact mix varies, but the dressing gives the salad its characteristic sweet-and-sour edge.
In Turkey, it works alongside grilled meat, as part of a meze spread, or as a light meal at home. For English-speaking readers elsewhere, it pairs just as easily with roasted vegetables, grains or a simple grilled main. It is a light choice, with 2.7 g of fibre per 100 g. Use the dressing sparingly and add lemon if you would like a brighter, lighter finish.
How Nutritious Is Pomegranate salad?
Nutrient density
High
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
Medium
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.
Is Pomegranate salad Processed?
NOVA 2
Minimally 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 salad Contain Allergens?
No known major allergens
Which Diets Is Pomegranate salad 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 salad Fat Profile
SATURATED
0.72g
MONOUNSATURATED
2.17g
POLYUNSATURATED
1.16g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.