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Source of vitamin C and antioxidants
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Peach Pomegranate Salad (170 g) has 104 calories. That works out to 61 calories per 100 g. It contains 25.8 g of carbs, 1.9 g of protein, 0.9 g of fat and 5.4 g of fiber. Its 0.2 mg of Copper covers 19% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 170 g
104
KCAL / 170G
Carbs
25.8g
· 9% DV
Protein
1.9g
· 4% DV
Fat
0.9g
· 1% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 6% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.7 mg | 0% |
| Total carbohydrate | 25.8 g | 9% |
| Fiber | 5.4 g | 19% |
| Protein | 1.9 g | 4% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 104 kcal |
| ½ cup (small) | 85 g | 52 kcal |
| 100 g | 100 g | 61 kcal |
| 1 serving (small) | 120 g | 73 kcal |
| 1 serving (medium) | 200 g | 122 kcal |
| 1 bottle (large) | 250 g | 153 kcal |
| 1.5 cup (large) | 255 g | 156 kcal |
| 1 serving (large) | 300 g | 183 kcal |
Calculated from 61 calories per 100 g.
Peach Pomegranate Salad is made by gently tossing sliced ripe peaches with fresh pomegranate arils. Add any herbs or dressing just before serving so the fruit stays firm and the pomegranate seeds remain intact.
A light lemon-and-honey dressing pairs well with Peach Pomegranate Salad because it brightens the fruit without covering its flavor. For a less sweet option, use lemon juice with a little olive oil.
Yes, you can prepare Peach Pomegranate Salad ahead, but keep the peaches, pomegranate arils, and dressing separate until serving. Mixing them too early can make the peaches soft and leave liquid at the bottom.
A little lemon juice helps slow browning in Peach Pomegranate Salad by reducing the peaches’ exposure to air. Store the cut fruit covered in the refrigerator and combine it with the pomegranate close to serving time.
For Peach Pomegranate Salad, break the pomegranate into sections and loosen the arils in a bowl of water. The arils sink while much of the white pith floats, making it easier to separate and rinse them.
Yes, canned peaches can be used in Peach Pomegranate Salad, but drain them thoroughly first. They are usually softer and sweeter than fresh peaches, so handle them gently and taste the salad before adding any sweetener.
No, peeling is not necessary for Peach Pomegranate Salad if you like the texture of peach skin. Wash the peaches well; peel them only if the skin feels tough or you prefer a smoother bite.
Peach Pomegranate Salad works as a fresh side for grilled vegetables or a savory main course. It can also be served as a light dessert with plain yogurt or a plant-based alternative.
Peach Pomegranate Salad is best eaten fresh, but leftovers can be kept covered in the refrigerator. The peaches tend to soften and release juice as they sit, so check the smell and appearance before eating.
Yes, Peach Pomegranate Salad can be a nourishing fruit-based snack, offering vitamin C and antioxidants from its fruit. A heavily sweetened dressing or extra sugar changes its overall nutritional profile, so keep additions light if that matters to you.
Vitamins
Vitamin C
14.28mg · 16% DV
Vitamin K
16.15µg · 13% DV
B3
1.46mg · 9% DV
Folate
32.3µg · 8% DV
Minerals
Copper
0.17mg · 19% DV
Potassium ⭐
328mg · 10% DV
Manganese
0.2mg · 9% DV
Phosphorus
34mg · 5% DV
Sodium
1.7mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 104 calories in 1 cup (medium) (170 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.
Peach Pomegranate Salad combines ripe peach with jewel-like pomegranate seeds. It has no single established place of origin or fixed recipe; it is a simple fresh-fruit salad that can be made wherever these fruits are in season. Some versions add a little lemon juice or fresh mint, while others let the fruit speak for itself.
Juicy, soft peach contrasts with the pomegranate’s tart pop and crunch. Serve it at breakfast or brunch, as a refreshing snack, or as a light finish to a meal. Mostly fruit, it contributes fibre and vitamin C. For a more substantial snack, pair it with plain yogurt; mint and lemon keep it bright and plant-based.
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.
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.
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.
No known major allergens
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
SATURATED
0.09g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.