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Natural pomegranate juice Calories
Rich in vitamin C and antioxidants, refreshing natural beverage
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Natural pomegranate juice (240 g) has 130 calories. That works out to 54 calories per 100 g. It contains 31.4 g of carbs, 0.7 g of protein, 0.2 g of fat and 0.2 g of fiber. Its 39.4 µg of Vitamin K covers 33% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
Natural pomegranate juice Nutrition Facts
Selected: 1 cup (medium) · 240 g
130
KCAL / 240G
Carbs
31.4g
· 11% DV
Protein
0.7g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 96% · Protein 2% · Fat 2%
Natural pomegranate juice nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 31.4 g | 11% |
| Fiber | 0.2 g | 1% |
| Protein | 0.7 g | 1% |
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 Cup of Natural pomegranate juice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 130 kcal |
| 100 g | 100 g | 54 kcal |
| 1 serving (small) | 120 g | 65 kcal |
| 1 cup (small) | 180 g | 97 kcal |
| 1 serving (medium) | 240 g | 130 kcal |
| 1 cup (large) | 300 g | 162 kcal |
| 1 bottle (medium) | 330 g | 178 kcal |
| 1 serving (large) | 350 g | 189 kcal |
| 1 bottle (large) | 500 g | 270 kcal |
Calculated from 54 calories per 100 g.
Frequently Asked Questions About Natural pomegranate juice
Is natural pomegranate juice as healthy as eating a pomegranate?
No. Natural pomegranate juice contains beneficial plant compounds, but eating the whole fruit provides substantially more fiber and takes longer to consume. Choose the fruit when you want the seeds’ texture and fiber; juice is a convenient drink.
Does natural pomegranate juice lower blood pressure?
It may have a modest effect on blood pressure in some people, but natural pomegranate juice is not a treatment for hypertension. Do not replace prescribed medication with it, and discuss regular use with your clinician if you take blood-pressure medicine.
Does natural pomegranate juice contain added sugar?
Freshly squeezed natural pomegranate juice has no added sugar, but it still contains the fruit’s naturally occurring sugars. Bottled products can vary, so the ingredient list is the way to distinguish pure juice from a sweetened drink.
How long does natural pomegranate juice last after opening?
Keep opened natural pomegranate juice tightly closed and refrigerated, and use it promptly. Follow the product’s storage directions when it is packaged; discard juice with an unusual smell, taste, or appearance.
Can you drink natural pomegranate juice every day?
Yes, most people can include a modest serving of natural pomegranate juice daily. It is easy to drink quickly and provides less fiber than whole pomegranate, so it should not routinely replace whole fruit or water.
Can natural pomegranate juice interact with medications?
A medication interaction is possible, although evidence for many reported interactions is limited. If you take warfarin or other regular medication, ask your doctor or pharmacist before making natural pomegranate juice a daily habit.
Can you freeze natural pomegranate juice?
Yes, natural pomegranate juice freezes well. Pour it into a freezer-safe container and leave room for expansion. Thaw it in the refrigerator, stir if it separates, and use it soon rather than refreezing it.
Why does natural pomegranate juice taste bitter?
Natural pomegranate juice can taste bitter when white pith or crushed seeds get into the drink during pressing. Removing the arils from the pith and pressing them gently usually gives a cleaner, less bitter taste.
Does natural pomegranate juice stain clothes?
Yes, natural pomegranate juice can leave a persistent stain because its pigments cling to fabric. Blot the spill promptly with cool water rather than rubbing it, which can push the color further into the fibers.
Is natural pomegranate juice a good drink before a workout?
Natural pomegranate juice can provide readily available carbohydrate before exercise, but it is not a complete hydration drink. For a short workout, water is usually enough; for longer sessions, match fluids and fuel to the activity.
Natural pomegranate juice Vitamins & Minerals
Vitamins
Vitamin K
39.36µg · 33% DV
Vitamin C
24.48mg · 27% DV
B5
0.48mg · 10% DV
B6
0.12mg · 7% DV
Minerals
Copper
0.17mg · 19% DV
Potassium ⭐
514mg · 15% DV
Manganese
0.24mg · 10% DV
Magnesium
17mg · 4% DV
Sodium
7.2mg · 0% DV
Natural pomegranate juice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Natural pomegranate juice
To burn the 130 calories in 1 cup (medium) (240 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 Natural pomegranate juice?
Natural pomegranate juice is made by pressing the juicy seeds of ripe pomegranates. It is enjoyed in the fruit’s regions of origin and well beyond, either freshly pressed or sold ready to drink. Its deep red colour and balance of sweetness, tartness and slight astringency make it distinctive.
Serve it chilled on its own, with breakfast or alongside a meal; a splash of sparkling water softens its intensity. It provides carbohydrates mainly from naturally occurring sugars, while offering little protein or fibre, and is a source of vitamin C and antioxidants. If you want a lighter drink, pour a smaller glass or dilute it rather than adding sweetener.
How Nutritious Is Natural pomegranate juice?
Nutrient density
Medium
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 Natural pomegranate juice 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 Natural pomegranate juice Contain Allergens?
No known major allergens
Which Diets Is Natural pomegranate juice 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
Natural pomegranate juice Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.