1 cup (medium) of Pomegranate Seeds (174 g) has 144 calories. That works out to 83 calories per 100 g. It contains 32.5 g of carbs, 3 g of protein, 2.1 g of fat and 7 g of fiber. Its 0.3 mg of Copper covers 31% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Pomegranate Seeds?

Pomegranate seeds are the juicy, jewel-red arils inside a pomegranate, each with a small, edible seed at its centre. Their flavour balances sweetness and tartness, while the crisp seeds add a little crunch. They’re eaten fresh as a snack and scattered over salads, yoghurt, porridge and desserts. In the Middle East and Mediterranean, they also appear in savoury dishes, where their bright acidity complements grains, herbs and roasted vegetables; they’re just as easy to add to everyday meals elsewhere. Pomegranate seeds provide fibre alongside their natural carbohydrates, with 4g of fibre per 100g. For a simple, lighter serving, pair them with plain yoghurt or use them to freshen a salad instead of a sugary dressing.

Pomegranate Seeds Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

18.7g

· 7% DV

Protein

1.7g

· 3% DV

Fat

1.2g

· 2% DV

Fiber

· 14% DV

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

Calories come from: Carbs 81% · Protein 7% · Fat 12%

Pomegranate Seeds Vitamins & Minerals

Vitamins

Vitamin K

16.4µg · 14% DV

Vitamin C

10.2mg · 11% DV

Folate

38µg · 10% DV

0.38mg · 8% DV

Minerals

Potassium ⭐

236mg · 7% DV

Phosphorus

36mg · 5% DV

Magnesium

12mg · 3% DV

Calcium

10mg · 1% DV

How Nutritious Is Pomegranate Seeds?

Nutrient density

High

75/ 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

Medium

54/ 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 Seeds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

6.5

Low

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

How to Burn Off Pomegranate Seeds

To burn the 83 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

Cycling

🏊

10min

Swimming

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

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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

0.09g

⚖️

Omega 6:3 ratio 4:1

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

Compare Pomegranate Seeds

🍎vs🍓

Pomegranate Seeds vs Strawberry51 kcal more per 100 g

→🍎vs🥑

Pomegranate Seeds vs Avocado77 kcal fewer per 100 g

→🍎vs🍑

Pomegranate Seeds vs Peach44 kcal more per 100 g

→🍎vs🍇

Pomegranate Seeds vs Dried Raisins216 kcal fewer per 100 g

→

Foods Similar to Pomegranate Seeds

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Pomegranate Seeds

Can you eat pomegranate seeds?

Yes, you can eat pomegranate seeds, including the small, crunchy seed inside each juicy red aril. Chew them if you enjoy the texture; if not, you can suck the juice from the aril and spit out the seed.

How do you get pomegranate seeds out without making a mess?

Score the skin of the pomegranate into sections, pull it apart over a bowl of water, and loosen the arils underwater. The arils sink while much of the white membrane floats, making it easier to separate them and contain splashes.

How should you store pomegranate seeds?

Keep pomegranate seeds in a clean, airtight container in the refrigerator. Remove any damaged arils, and discard the rest if you notice mold, an unpleasant smell, or a slimy texture. For best texture, use them while they are still plump.

Can you freeze pomegranate seeds?

Yes. Spread dry pomegranate seeds in a single layer on a tray and freeze them until firm, then transfer them to a freezer-safe container. This keeps them from clumping, so you can take out small portions for smoothies or toppings.

Are pomegranate seeds actually seeds or arils?

The juicy red part commonly called a pomegranate seed is an aril, a fleshy covering around a hard seed. In everyday cooking, “pomegranate seeds” usually means the whole aril with its seed inside.

Are pomegranate seeds healthier than pomegranate juice?

Whole pomegranate seeds provide the juicy aril and its fiber, while juicing removes most of that fiber. Choose the whole arils when you want their texture and a more filling way to enjoy pomegranate; juice is a convenient alternative.

How can you tell if pomegranate seeds have gone bad?

Fresh pomegranate seeds should look plump and smell fresh. Discard them if you see mold, detect a fermented or unpleasant odor, or find that they have become slimy and mushy; a naturally pale color alone does not mean they are spoiled.

Do pomegranate seeds need to be chewed?

No, you do not have to chew the hard seed inside every pomegranate aril. Chewing lets you eat the seed as part of the fruit, but you can also enjoy the juice-filled aril and spit the seed out.

What can you make with pomegranate seeds?

Pomegranate seeds add a juicy, tart-sweet pop to salads, oatmeal, yogurt, grain bowls, and roasted vegetables. Stir them into warm dishes just before serving so they keep their fresh texture instead of softening with prolonged cooking.

Why are some pomegranate seeds white or pale pink?

Some pomegranate varieties naturally have pale pink or nearly white arils, so color alone is not a sign of spoilage. Check for mold, an off smell, or a slimy texture instead; discard the seeds if any of those signs are present.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026