Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Pomegranate syrup Calories
Sweet-tart pomegranate syrup, used in cocktails and cooking
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Pomegranate syrup (20 g) has 54 calories. That works out to 270 calories per 100 g. It contains 13.4 g of carbs, 0 g of protein, 0 g of fat and 0 g of fiber. Its glycemic index is 65 (high), so it raises blood sugar quickly.
Pomegranate syrup Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
54
KCAL / 20G
Carbs
13.4g
· 5% DV
Protein
0g
· 0% DV
Fat
0g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 100% · Protein 0% · Fat 0%
Pomegranate syrup nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1 mg | 0% |
| Total carbohydrate | 13.4 g | 5% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Tablespoon of Pomegranate syrup?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 54 kcal |
| 1 teaspoon (small) | 7 g | 19 kcal |
| 1 serving (medium) | 30 g | 81 kcal |
| 2 tablespoon (large) | 40 g | 108 kcal |
| 100 g | 100 g | 270 kcal |
| 1 cup (large) | 250 g | 675 kcal |
| 1 bottle (whole) | 330 g | 891 kcal |
Calculated from 270 calories per 100 g.
Frequently Asked Questions About Pomegranate syrup
What is pomegranate syrup?
Pomegranate syrup is a sweet-tart, concentrated condiment or drink ingredient made with pomegranate juice or flavouring. Recipes vary: some reduce the juice, while others add sugar, so the finished syrup can range from tangy to quite sweet.
How do you use pomegranate syrup?
Use pomegranate syrup to add a fruity, sweet-tart note to sauces, marinades, dressings, desserts, and drinks. Stir a little into a vinaigrette or brush it onto roasted vegetables near the end of cooking so its sweetness does not burn.
Is pomegranate syrup the same as pomegranate molasses?
Not always. Pomegranate molasses is usually a thick, tangy reduction of pomegranate juice, while pomegranate syrup may be thinner and sweeter, sometimes with added sugar. The names can overlap, so the flavour and consistency matter in a recipe.
Can you make pomegranate syrup at home?
Yes. Simmer pomegranate juice gently until it becomes more concentrated, adding sugar if you want a sweeter syrup. Stir occasionally and stop when it coats a spoon; it will thicken further as it cools.
What can I use instead of pomegranate syrup?
For a savoury dish, use pomegranate molasses diluted with a little water if it is especially tart. For drinks or desserts, grenadine or pomegranate juice with a little sweetener is usually closer, though the flavour and thickness will differ.
Does pomegranate syrup need to be refrigerated after opening?
Yes, refrigerate pomegranate syrup after opening and keep the cap tightly closed. Use a clean spoon when serving, and refrigerate homemade syrup in a clean covered container once it has cooled.
Can pomegranate syrup be used in cocktails?
Yes, pomegranate syrup works in both alcoholic and alcohol-free cocktails. Add a small amount first and adjust to taste, since its concentrated sweetness can easily dominate citrus, spirits, or sparkling water.
Can pomegranate syrup replace grenadine?
Yes, pomegranate syrup can replace grenadine in many drinks, but it may taste more tart, less sweet, or more concentrated. Start with less than the recipe calls for, then adjust the sweetness and acidity.
What foods go well with pomegranate syrup?
Pomegranate syrup pairs well with roasted vegetables, grilled meats, cheese, and fresh fruit. Its sweet-tart flavour is especially useful with rich or savoury foods, where a small drizzle adds contrast rather than making the dish taste like dessert.
Can people with diabetes have pomegranate syrup?
People with diabetes can include pomegranate syrup only within their individual eating plan; it is concentrated and may contain added sugar, so it can raise blood glucose. Account for the portion rather than treating it like unsweetened pomegranate juice.
Pomegranate syrup Vitamins & Minerals
Vitamins
Vitamin C
0.4mg · 0% DV
B6
0mg · 0% DV
B5
0.01mg · 0% DV
B1
0mg · 0% DV
Minerals
Copper
0.01mg · 1% DV
Iron
0.04mg · 0% DV
Zinc
0.02mg · 0% DV
Potassium ⭐
6mg · 0% DV
Sodium
1mg · 0% DV
Pomegranate syrup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pomegranate syrup
To burn the 54 calories in 1 tablespoon (medium) (20 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 syrup?
Pomegranate syrup is a thick, sweet-tart syrup made from pomegranate juice, often concentrated and sweetened. Its deep fruit flavour makes it useful in both drinks and cooking, though recipes vary in how sweet or tart the finished syrup is.
Stir a little into cocktails, sparkling water or other drinks, or use it in dressings, marinades and desserts. In Middle Eastern cooking it can bring a fruity tang to savoury dishes; elsewhere, it is an easy way to add pomegranate flavour to home cooking. It is mostly carbohydrate, so use a small drizzle if you want to keep a dish lighter. It pairs well with citrus, yogurt and savoury ingredients that balance its sweetness.
How Nutritious Is Pomegranate syrup?
Nutrient density
Low
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
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 syrup 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 syrup Contain Allergens?
No known major allergens
Which Diets Is Pomegranate syrup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pomegranate syrup Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
Compare Pomegranate syrup
Foods Similar to Pomegranate syrup
Have another question about Pomegranate syrup?
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.