Pomegranate
Nutrition Information
| Nutrient / Component | Per 100 g (Edible Arils) | Per 1/2 Cup Arils (87 g) |
|---|---|---|
| Energy (Calories) | 83 kcal | 72.2 kcal |
| Water | 77.9 g | 67.8 g |
| Protein | 1.67 g | 1.45 g |
| Total Fat | 1.17 g | 1.02 g |
| Total Carbohydrates | 18.70 g | 16.27 g |
| Dietary Fiber | 4.0 g | 3.48 g |
| Total Sugars | 13.67 g | 11.89 g |
| — Fructose | 6.79 g | 5.91 g |
| — Glucose | 6.88 g | 5.99 g |
| — Sucrose | 0.00 g | 0.00 g |
| Potassium | 236 mg | 205.3 mg |
| Phosphorus | 36 mg | 31.3 mg |
| Magnesium | 12 mg | 10.4 mg |
| Calcium | 10 mg | 8.7 mg |
| Sodium | 3 mg | 2.6 mg |
| Iron | 0.30 mg | 0.26 mg |
| Copper | 0.158 mg | 0.137 mg |
| Vitamin C | 10.2 mg | 8.87 mg |
| Vitamin K | 16.4 µg | 14.27 µg |
| Folate (B9) | 38 µg | 33.1 µg |
| Vitamin E (Alpha-Tocopherol) | 0.60 mg | 0.52 mg |
| Choline | 7.6 mg | 6.61 mg |
Description
Pomegranate (Punica granatum) is a revered ancient fruit celebrated for its thick leathery rind containing hundreds of jewel-like, ruby-red seed sacs known as arils. When analyzing pomegranate nutritional value per 100g of edible arils, raw fresh seeds provide approximately 83 calories, 18.7 grams of total carbohydrates, and over 77% water content, representing a calorie-controlled, fiber-dense whole food. A standard dietary serving—regularly logged as 1/2 cup of fresh arils (approx. 87 grams)—supplies roughly 72 calories and 16.3 grams of total carbohydrates, making it an ideal antioxidant-packed addition to yogurts, salads, and breakfast bowls.
Prebiotic Fiber Matrix, Natural Sugars & Glycemic Response
Unlike extracted pomegranate juice, eating whole pomegranate arils supplies both the juice-filled sac and the woody seed core, delivering substantial dietary fiber. A 1/2 cup serving contains approximately 11.9 grams of natural sugars—primarily fructose and glucose—counterbalanced by 3.5 grams of dietary fiber (4.0g per 100g). The seed core provides insoluble fiber that adds bulk to digestive stool, while the surrounding pulp yields soluble prebiotic pectins that support gut flora. With a low glycemic index (GI ~35 to 53) and a modest glycemic load (~6 per typical serving), whole arils digest slowly, preventing rapid spikes in postprandial blood glucose and insulin.
Punicalagins & Punicic Acid: Super-Antioxidant Potency
Pomegranates stand apart from virtually all other fruits due to two unique, highly bioavailable functional phytochemicals:
Punicalagins: Extremely potent, water-soluble ellagitannin antioxidants found in pomegranate arils and peel. Punicalagins account for more than half of pomegranate's total antioxidant activity—surpassing red wine and green tea—and show clinical efficacy in counteracting lipid peroxidation, neutralizing free radicals, and reducing chronic vascular inflammation.
Punicic Acid: Present in pomegranate seed oil within the crunchy inner seeds, this conjugated linolenic acid (omega-5 fatty acid) exhibits targeted anti-inflammatory properties, supports cellular membrane fluidity, and helps modulate lipid metabolism.
Essential Micronutrients: Vitamin K, Vitamin C & Electrolytes
Pomegranate arils provide a rich array of daily micronutrients and minerals:
Vitamin K (Phylloquinone): Supplying 14.3 µg per 1/2 cup (around 16.4 µg per 100g), pomegranate provides roughly 14–18% of the daily value (DV), acting as an essential cofactor for blood coagulation factors and osteocalcin activation for bone mineralization.
Vitamin C (Ascorbic Acid): Delivering 8.9 mg per 1/2 cup (10.2 mg per 100g), fresh arils support endogenous collagen synthesis, enhance white blood cell defense, and optimize the bioavailability of non-heme dietary iron.
Potassium & Folate (B9): A 1/2 cup serving supplies 205 mg of potassium (236 mg per 100g), aiding vascular smooth muscle relaxation and electrolyte balance, alongside 33 µg of folate to support cellular DNA replication.
