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●Low GI

Peach Pomegranate Salad Calories

Source of vitamin C and antioxidants

In season: Summer · Autumn

CALORIES · 100 G

61kcal

GI

45low

POTASSIUM · 100 G

193mg

FIBER · 100 G

3.2g

Quick answer

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.

Peach Pomegranate Salad Nutrition Facts

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%

Peach Pomegranate Salad nutrition facts table · 1 cup (medium) (170 g)

NutrientAmount% DV
Calories104 kcal
Total fat0.9 g1%
Saturated fat0.09 g0%
Trans fat0 g
Sodium1.7 mg0%
Total carbohydrate25.8 g9%
Fiber5.4 g19%
Protein1.9 g4%

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 Peach Pomegranate Salad?

ServingAmountCalories
1 cup (medium)170 g104 kcal
½ cup (small)85 g52 kcal
100 g100 g61 kcal
1 serving (small)120 g73 kcal
1 serving (medium)200 g122 kcal
1 bottle (large)250 g153 kcal
1.5 cup (large)255 g156 kcal
1 serving (large)300 g183 kcal

Calculated from 61 calories per 100 g.

Frequently Asked Questions About Peach Pomegranate Salad

How do you make Peach Pomegranate Salad?

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.

What dressing goes well with Peach Pomegranate Salad?

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.

Can you make Peach Pomegranate Salad ahead of time?

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.

How do you keep peaches from turning brown in Peach Pomegranate Salad?

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.

How do you remove pomegranate seeds for Peach Pomegranate Salad?

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.

Can you use canned peaches in Peach Pomegranate Salad?

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.

Should you peel peaches for Peach Pomegranate Salad?

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.

What can you serve with Peach Pomegranate Salad?

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.

How long does Peach Pomegranate Salad keep in the fridge?

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.

Is Peach Pomegranate Salad good for you?

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.

Peach Pomegranate Salad Vitamins & Minerals

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

Peach Pomegranate Salad Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

11.9
Medium

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

How to Burn Off Peach Pomegranate Salad

To burn the 104 calories in 1 cup (medium) (170 g):

🚶

26min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

14min

Cycling

🏊

12min

Swimming

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

What is Peach Pomegranate Salad?

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.

How Nutritious Is Peach Pomegranate Salad?

Nutrient density

High

65/ 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

52/ 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.

Is Peach 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 Peach Pomegranate Salad 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 Peach Pomegranate Salad 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

Peach Pomegranate Salad Fat Profile

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.