Fruit facts: Pomegranate nutrition facts

Pomegranate nutrition facts > Pomegranate facts > Health benefits
Pomegranate (Punica granatum) is a small deciduous fruit bearing tree. It is a native of Iran region.
Pomegranate tree now cultivated all over the world. In Asian region its fruit, flower and bark are used in various herbal preparations.
Its aril juice is rich in vitamin C and provides in 100 ml about 15% of the daily requirement of an adult.
It is a good source of B vitamins, especially vitamin B5 and pantothenic acid.
Pomegranate is very low in sodium and rich in potassium, being useful in the control of hypertension.
Its juice is abundant in poyphenols in a form of tannins known as punicalagins. These tannins are very effective antioxidants.
Fairly good amount of dietary fibre is available when the arils are eaten raw.

Many studies have shown that it has special medicinal properties and is useful in the efforts for the control of atherosclerosis and chronic cardiovascular diseases.
Nutrient values and weights given below are calculated for edible portion. Skin and membrane constitute nearly 45% of weight of the fruit.

Pomegranate arils

Fruit facts: Pomegranate nutrition

Nutrients	Units	Value per 100g	One medium size 280g	1/2 cup arils 85g
Water	g	77.93	219.76	67.80
Energy	kcal	83	234	72
Protein	g	1.67	4.71	1.45
Carbohydrate	g	18.70	52.73	16.27
Lipid (fat)	g	1.17	3.30	1.02
Sugars	g	13.67	38.55	11.89
Dietary fibre	g	4.0	11.3	3.5
Ash	g	0.53	1.49	0.46

Fruit facts: Pomegranate minerals nutrition

Minerals	Units	Value per 100g	One medium size 280g	1/2 cup arils 85g
Calcium	mg	10	28	9
Selenium	mcg	0.5	1.4	0.4
Iron	mg	0.30	0.85	0.26
Manganese	mg	0.12	0.34	0.10
Magnesium	mg	12	34	10
Copper	mg	0.16	0.45	0.14
Phosphorus	mg	36	102	31
Zinc	mg	0.35	0.99	0.30
Sodium	mg	3	8	3
Potassium	mg	236	666	205

Fruit facts: Pomegranate vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One medium size 280g	1/2 cup arils 85g
Vitamin C	mg	10.2	28.8	8.9
Thiamin	mg	0.07	0.19	0.06
Riboflavin	mg	0.05	0.15	0.05
Niacin	mg	0.29	0.83	0.26
Pantothenic acid	mg	0.38	1.06	0.33
Vitamin B6	mg	0.08	0.21	0.07
Folate	mcg	38	107	33
Choline	mg	7.6	21.4	6.6
Vitamin K (phylloquinone)	mcg	16.4	46.2	14.3

Fruit Facts: Pomegranate lipids nutrition

Lipids nutrition	Units	Value per 100g	One medium size 280g	1/2 cup arils 85g
Saturated fatty acids	g	0.12	0.34	0.10
Monounsaturated fatty acids	g	0.09	0.26	0.08
Polyunsaturated fatty acids	g	0.08	0.22	0.07

USDA National Nutrient Database