How Many Calories in Pomegranate? Nutrition Facts & Macros
Seeds from half a pomegranate (87 g) have 72 calories
Protein 1.5g · Carbs 16.3g · Fat 1g
Pomegranates are a superfood rich in punicalagins and anthocyanins — powerful antioxidants found in the ruby-red arils (seeds), which are the edible part of the fruit. At 83 kcal per 100 g, pomegranate provides decent fiber (4 g) and a moderate amount of natural sugar. The arils are popular in smoothie bowls, salads, and as a colorful garnish. Pomegranates are about 78% water.
347 kJ · per 100g · Water: 77.93 g
Calorie Calculator: Pomegranate
87 g Pomegranate contains 72 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| seeds from 1/2 pomegranate (87 g) | 72 kcal | 1.5g | 16.3g | 1g |
| 1/4 cup seeds (44 g) | 37 kcal | 0.7g | 8.2g | 0.5g |
| 100 grams | 83 kcal | 1.7g | 18.7g | 1.2g |
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Pomegranate — Nutrition Facts
| Pomegranate | per 100g |
|---|---|
| Calories | 83 kcal |
| Protein | 1.67 g |
| Fat | 1.17 g |
| Carbs | 18.7 g |
| Fiber | 4 g |
| Sugar | 13.67 g |
| Sodium | 3 mg |
| Potassium | 236 mg |
| Magnesium | 12 mg |
| Phosphorus | 36 mg |
| Vitamin C | 10.2 mg |
| Vitamin B6 | 0.075 mg |
| Folate | 38 mcg |
| Manganese | 0.119 mg |
| Water | 77.93 g |
Source: USDA FoodData Central (FDC ID: 169134) · Data verified April 2026
Variations
Fresh pomegranate seeds (arils)
83 calories per 100 g. Fresh arils with full fiber (4 g) and water content (78%). Best flavor and texture — juicy with a satisfying crunch. Available seasonally (September–January in Northern Hemisphere). Highest antioxidant profile.
Pomegranate juice
About 54 calories per 100 ml. Pomegranate juice retains most antioxidants but loses nearly all fiber. Sugar is more concentrated (~12.7 g per 100 ml). Easy to overconsume — a glass (250 ml) has 135 calories. Choose 100% juice with no added sugar. Not recommended for weight loss or keto due to concentrated sugar without fiber.
Dietary Perspectives
For Weight Loss
Moderate at 83 kcal per 100 g — seeds from half a pomegranate (87 g) have 72 kcal. The 4 g fiber and high water (78%) provide decent satiety for a fruit. Sugar is 13.67 g per 100 g — moderate. Use as a topping (1/4 cup = 37 kcal) on yogurt or salads for crunch and antioxidants without many calories. Avoid pomegranate juice for weight loss — concentrated sugar without fiber.
For Athletic Performance
Good potassium (236 mg) and vitamin C (10.2 mg) per 100 g. Studies show pomegranate extract may reduce muscle soreness and improve recovery from intense exercise thanks to anti-inflammatory polyphenols. The carbs (18.7 g) provide moderate energy. Best as a recovery fruit after workouts — add arils to a protein shake or yogurt bowl for antioxidant support and natural carbs.
For Keto
NOT ideal for keto — 14.7 g net carbs per 100 g (18.7 g total minus 4.0 g fiber). Seeds from half a pomegranate (87 g) have about 12.8 g net carbs — over half of a strict 20 g daily limit. A quarter cup (44 g) has about 6.5 g net carbs — possibly manageable as an occasional treat. The antioxidant benefits are real but the carb cost is high for keto. Raspberries (5.4 g net carbs per 100 g) or strawberries (5.7 g) are much more keto-friendly berry alternatives.
Frequently Asked Questions
How many calories are in a pomegranate?
Seeds from half a pomegranate (87 g) contain about 72 calories. Per 100 g, raw pomegranate arils have 83 calories. A quarter cup of seeds (44 g) has about 37 calories. Pomegranates are moderately caloric for a fruit — higher than blueberries (57 kcal) and strawberries (32 kcal) but lower than bananas (89 kcal) per 100 g.
How many carbs are in a pomegranate?
Per 100 g, pomegranate contains 18.7 g of carbohydrates, of which 13.67 g is sugar and 4.0 g is fiber. That gives 14.7 g net carbs per 100 g. Seeds from half a pomegranate (87 g) have about 16.3 g total carbs and 12.8 g net carbs. The sugar is natural fructose and glucose.
Is pomegranate a superfood?
While 'superfood' is not a scientific term, pomegranate earns the reputation. It is exceptionally rich in punicalagins — antioxidants found almost exclusively in pomegranate — and anthocyanins that give the arils their deep red color. Studies link pomegranate consumption to reduced inflammation, lower blood pressure, improved heart health, and potential anti-cancer properties. It also provides 10.2 mg of vitamin C and 38 mcg of folate per 100 g.
Are pomegranates good for weight loss?
Pomegranates are moderate for weight loss at 83 kcal per 100 g. Seeds from half a fruit (87 g) have 72 calories — reasonable for a snack. The 4 g fiber and 78% water provide decent satiety. Use arils as a topping (a quarter cup = 37 kcal) on yogurt or salads for crunch and antioxidants without many calories. Avoid pomegranate juice for weight loss — it concentrates sugar while removing fiber.
Is pomegranate keto-friendly?
Pomegranate is not ideal for keto with 14.7 g net carbs per 100 g (18.7 g total minus 4.0 g fiber). Seeds from half a fruit (87 g) have about 12.8 g net carbs — over half of a strict 20 g daily limit. A quarter cup (44 g) has about 6.5 g net carbs, which may work as an occasional treat. The antioxidant benefits are real, but the carb cost is high for strict keto.
How do you eat a pomegranate?
Cut the pomegranate in half, then gently break it apart over a bowl or tap the back with a spoon to release the arils (seeds). The white pith is bitter and not eaten. The arils can be eaten fresh, added to salads, yogurt, oatmeal, or smoothie bowls. Store arils in the fridge for up to 5 days. One medium pomegranate (282 g) yields about 174 g of edible arils.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pomegranate | 83 | 1.67g | 18.7g | 1.17g |
| Blueberry | 57 | 0.74g | 14.49g | 0.33g |
| Cranberry | 46 | 0.46g | 11.97g | 0.13g |
| Raspberry | 52 | 1.2g | 11.94g | 0.65g |
| Cherry | 63 | 1.06g | 16.01g | 0.2g |
per 100g
Per 100 g, pomegranate has 83 kcal — higher than blueberries (57 kcal) and cranberries (46 kcal), but similar to cherries (63 kcal). Pomegranate stands out for its unique punicalagin antioxidants, not found in most other fruits.
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