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Pomegranate Seeds Calories
Rich in antioxidants, high in vitamin C, good fiber source
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Pomegranate Seeds (140 g) has 116 calories. That works out to 83 calories per 100 g. It contains 26.2 g of carbs, 2.4 g of protein, 1.7 g of fat and 5.6 g of fiber. Its 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Pomegranate Seeds?
Pomegranate seeds are the juicy, jewel-like arils tucked inside a pomegranate, with a small seed at the centre of each one. Their sweet-tart flavour makes them easy to eat by the handful, and they are commonly scattered over salads, grain dishes, yoghurt and desserts. To loosen them with less mess, halve the fruit and tap the rind over a bowl.
They bring plenty of water and a useful amount of fibre, along with vitamin C and antioxidants. The crisp little seeds add contrast to the burst of juice, balancing creamy or savoury foods as well as sweet ones. Try them with greens, nuts or porridge for a bright topping, or enjoy them on their own as a refreshing snack.
Pomegranate Seeds Nutrition Facts
Selected: 100 g
83
KCAL / 100G
Carbs
18.7g
· 7% DV
Protein
1.7g
· 3% DV
Fat
1.2g
· 2% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 7% · Fat 12%
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Pomegranate Seeds 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
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Pomegranate Seeds?
Nutrient density
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.
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 Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pomegranate Seeds
To burn the 83 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 Seeds Processed?
NOVA 1
Unprocessed
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 Seeds Contain Allergens?
No known major allergens
Which Diets Is Pomegranate Seeds 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 Seeds Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Compare Pomegranate Seeds
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Frequently Asked Questions About Pomegranate Seeds
How do you remove pomegranate seeds without making a mess?
Cut a pomegranate in half and loosen the seeds with your fingers in a bowl of water. The seeds sink while much of the bitter white membrane floats, making it easier to separate them with less splashing.
Can you eat pomegranate seeds whole?
Yes, pomegranate seeds are meant to be eaten whole, including the small, crunchy inner seed. If you dislike its firm texture, you can chew the juicy outer part and spit the seed out, but it is edible.
How can you tell if a pomegranate is ripe?
A ripe pomegranate often feels heavy for its size and has firm, taut skin without soft, damaged patches. Skin color varies among varieties, so weight and condition are more useful clues than a deep-red color alone.
How long do pomegranate seeds last in the fridge?
Fresh pomegranate seeds keep best in a covered, airtight container in the refrigerator and are usually best eaten within a few days. Discard them if they develop mold, a fermented smell, or a slippery texture.
Can you freeze pomegranate seeds?
Yes, pomegranate seeds freeze well. Spread them in a single layer on a tray until firm, then transfer them to a sealed freezer bag; this keeps them from clumping and lets you take out small portions.
Do pomegranate seeds need to be washed before eating?
Rinse pomegranate seeds under cool, clean water if they need washing, then drain them thoroughly. Washing them just before eating is preferable to storing them wet, because extra moisture can make the seeds spoil sooner.
What can you make with pomegranate seeds besides eating them plain?
Pomegranate seeds add a juicy, tart-sweet crunch to salads, grain bowls, yogurt, and roasted vegetables. Sprinkle them on after cooking rather than simmering them, so their fresh texture and bright color remain noticeable.
Can you juice pomegranate seeds in a blender?
Yes, but blend pomegranate seeds briefly and strain the mixture if you want a smoother drink. Longer blending can break up the firm inner seeds and make the juice taste more bitter or feel gritty.
Are pomegranate seeds safe for dogs to eat?
Pomegranate seeds are not considered toxic to dogs, but they can be difficult to digest and may cause stomach upset, especially in larger amounts. They are not a useful treat, so keep them out of your dog’s bowl.
Can pomegranate seeds help with digestion?
Pomegranate seeds provide fiber, which contributes to normal digestion and bowel regularity. Eating them may support fiber intake, but they are not a remedy for persistent constipation or other digestive symptoms.
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Nutrition data compiled from USDA FoodData Central and scientific sources.