Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Pomegranate Juice Calories
Rich in antioxidants, source of vitamin C, refreshing beverage
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Pomegranate Juice (240 g) has 130 calories. That works out to 54 calories per 100 g. It contains 31.4 g of carbs, 0.5 g of protein, 0.2 g of fat and 0.2 g of fiber. Its 24.5 mg of Vitamin C covers 27% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
What is Pomegranate Juice?
Pomegranate juice is made by pressing the juicy seeds, or arils, of the pomegranate. The fruit is widely grown around the Mediterranean and in western Asia, including Turkey, where the juice is enjoyed fresh or bought bottled. Its colour is deep ruby, and its flavour can range from sweet to tart depending on the fruit; it may be clear or slightly pulpy.
Serve pomegranate juice chilled with a meal or as a refreshing drink on its own. Since most of the fruit’s fibre stays behind when it is pressed, the juice is low in fibre and contains 13.1 g of carbohydrate per 100 g. For a less sweet-tasting drink, dilute it with sparkling or still water, or use a small splash to brighten a glass of water.
Pomegranate Juice Nutrition Facts
Selected: 100 g
54
KCAL / 100G
Carbs
13.1g
· 5% DV
Protein
0.2g
· 0% DV
Fat
0.1g
· 0% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 97% · Protein 1% · Fat 2%
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
Pomegranate Juice Vitamins & Minerals
Vitamins
Vitamin C
10.2mg · 11% DV
B5
0.2mg · 4% DV
Vitamin E
0.4mg · 3% DV
B6
0.04mg · 2% DV
Minerals
Potassium ⭐
214mg · 6% DV
Magnesium
7mg · 2% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is 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.
Pomegranate Juice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pomegranate Juice
To burn the 54 calories in 100 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.
Is 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 Pomegranate Juice Contain Allergens?
No known major allergens
Which Diets Is Pomegranate Juice 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 Juice Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Compare Pomegranate Juice
Foods Similar to Pomegranate Juice
Frequently Asked Questions About Pomegranate Juice
What are the benefits of pomegranate juice?
Pomegranate juice provides polyphenol antioxidants and vitamin C. It can be part of a varied diet, but it is not a cure or a substitute for medical treatment, and drinking it does not guarantee a particular health outcome.
Does pomegranate juice lower blood pressure?
Some studies link pomegranate juice with modest reductions in blood pressure, but it cannot replace prescribed treatment. If you take blood-pressure medication, ask your clinician before making it a regular part of your routine.
Can people with diabetes drink pomegranate juice?
They may be able to include a measured serving, but pomegranate juice contains natural sugars and has less fiber than whole pomegranate, so it can raise blood glucose. A diabetes care professional can help fit it into an individual meal plan.
How do you make pomegranate juice at home?
Remove the arils and press them with a juicer, or pulse them briefly in a blender and strain. Avoid blending the hard seeds for too long, since they can make the juice bitter.
Is pomegranate juice as healthy as eating a whole pomegranate?
No, they are not nutritionally identical: whole pomegranate provides fiber from its seeds, while strained juice has very little. Juice is convenient, but eating the arils also gives you the fruit’s fiber.
How much pomegranate juice should you drink a day?
There is no established daily requirement for pomegranate juice. Treat it as a beverage rather than a replacement for water, and keep the serving moderate because juice is less filling and contains more readily consumed sugar than whole fruit.
How long does fresh pomegranate juice last in the fridge?
Keep freshly squeezed pomegranate juice covered and refrigerated, and drink it within a few days. Once opened, bottled juice should be stored according to its package directions, since processing and packaging affect its shelf life.
Can you freeze pomegranate juice?
Yes, pomegranate juice freezes well. Leave room for expansion in a freezer-safe container, then thaw it in the refrigerator and use it soon after. The texture may separate slightly, so stir it before drinking.
Can you drink pomegranate juice while pregnant?
Yes, pasteurized pomegranate juice is generally considered safe during pregnancy. Avoid unpasteurized juice because it can carry harmful bacteria; if your pregnancy care team has given you specific dietary restrictions, follow their advice.
Does pomegranate juice interact with medications?
Pomegranate juice has not been shown to interact with medicines in the same established way as grapefruit juice, but research is limited for some drugs. Ask a pharmacist or clinician about a specific medication before drinking it regularly.
Have another question about Pomegranate Juice?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.