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Pomegranate arils Calories
Source of fiber, vitamin C, and antioxidants
CALORIES
GI
POTASSIUM
FIBER
Pomegranate arils Nutrition Facts
Selected: 100 g
83
KCAL / 100G
Carbs
18.7g
· 81%
Protein
1.7g
· 7%
Fat
1.2g
· 12%
Fiber
4g
Pomegranate arils Vitamins & Minerals
Vitamins
Vitamin K
16.4µg · 14% DV
Vitamin C
10.2mg · 11% DV
Folate
38µg · 10% DV
B5
0.38mg · 8% DV
Minerals
Potassium ⭐
236mg · 7% DV
Phosphorus
36mg · 5% DV
Magnesium
12mg · 3% DV
Calcium
10mg · 1% DV
Pomegranate arils Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pomegranate arils 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 Pomegranate arils Contain Allergens?
No known major allergens
Which Diets Is Pomegranate arils 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 arils Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.08g
Foods Similar to Pomegranate arils
Pomegranate arils — Frequently Asked Questions
How many calories are in pomegranate arils?
Pomegranate arils provide 83 calories per 100 grams. The calorie total increases as the portion gets larger.
How many carbs do pomegranate arils have?
Pomegranate arils contain 18.7 grams of carbohydrates per 100 grams. Portion size matters if you are tracking carb intake.
Are pomegranate arils high in fiber?
They provide 4 grams of fiber per 100 grams. That makes them a fiber-containing fruit option for a balanced diet.
Do pomegranate arils contain protein?
Yes, but not a large amount. Pomegranate arils have 1.67 grams of protein per 100 grams.
Do pomegranate arils have fat?
Yes, in a small amount. They contain 1.17 grams of fat per 100 grams.
Do pomegranate arils have a high glycemic index?
No. Their glycemic index is 35, which is considered low.
Are pomegranate arils good for weight-loss diets?
They can fit into a calorie-conscious diet because they provide 83 calories per 100 grams and 4 grams of fiber. Since they also contain 18.7 grams of carbs per 100 grams, portion awareness can still be helpful.
Which diets are pomegranate arils compatible with?
Pomegranate arils are compatible with vegan, vegetarian, pescatarian, Mediterranean, flexitarian, gluten-free, paleo, and sattvik diets. This makes them a flexible fruit choice across many eating patterns.
Are pomegranate arils processed food?
Pomegranate arils are considered minimally processed. That means they stay close to their natural form.
Do pomegranate arils help with fullness?
They may support fullness because they provide 4 grams of fiber per 100 grams. Satiety can still vary depending on portion size and the rest of the meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.