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Pomegranate Seeds Calories
Rich in antioxidants, high in vitamin C, good fiber source
CALORIES
GI
POTASSIUM
FIBER
Pomegranate Seeds Nutrition Facts
Selected: 100 g
83
KCAL / 100G
Carbs
18.7g
· 81%
Protein
1.7g
· 7%
Fat
1.2g
· 12%
Fiber
4g
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
Magnesium
12mg · 3% DV
Calcium
10mg · 1% DV
Pomegranate Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Foods Similar to Pomegranate Seeds
Pomegranate Seeds — Frequently Asked Questions
How many calories are in pomegranate seeds?
Pomegranate seeds provide 83 calories per 100 g.
How much protein is in pomegranate seeds?
Pomegranate seeds contain 1.7 g of protein per 100 g. Their protein content is lower than their carbohydrate content.
Are pomegranate seeds high in carbohydrates?
Pomegranate seeds contain 18.7 g of carbohydrates per 100 g. They are a carbohydrate-containing fruit.
What is the glycemic index of pomegranate seeds?
Pomegranate seeds have a glycemic index of 35. This is in the low glycemic index range.
Are pomegranate seeds good for a diet?
Pomegranate seeds provide 83 calories per 100 g and have a low glycemic index. Portion size can be adjusted to fit your daily nutrition goals.
Are pomegranate seeds a good source of fiber?
Pomegranate seeds provide 4 g of fiber per 100 g. This can contribute to the fiber content of a meal or snack.
How much fat do pomegranate seeds contain?
Pomegranate seeds contain 1.2 g of fat per 100 g. They are low in fat.
Are pomegranate seeds vegan and vegetarian?
Yes, pomegranate seeds are suitable for vegan and vegetarian diets. They also fit omnivore, flexitarian, Mediterranean, Paleo, and gluten-free eating patterns.
Are pomegranate seeds gluten-free?
Yes, pomegranate seeds are compatible with a gluten-free diet. They are an unprocessed fruit.
Are pomegranate seeds processed?
No, pomegranate seeds are classified as unprocessed. They are a fresh fruit option.
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Nutrition data compiled from USDA FoodData Central and scientific sources.