Pomegranate
Categories
| Macros | per 100 g |
|---|---|
| Calories | 67 kcal |
| Protein | 1.0 g |
| Fat | 0.4 g |
| Carbs | 17.5 g |
Pomegranate is a fruit native to the Middle East and Central Asia, eaten raw by extracting the jewel-like arils — the seed sacs — which are consumed whole or juiced. The arils are used in salads, grain dishes, yoghurt toppings and drinks across Mediterranean and Middle Eastern cuisines. Per 100 g, raw pomegranate provides 67 kcal, 1 g of protein, 0.4 g of fat, 17.5 g of carbohydrates and 4 g of dietary fibre, with 13.7 g coming from sugars. It contributes 236 mg of potassium, 16.4 mcg of vitamin K and 14 mcg of folate per 100 g. No glycemic index value is available for this food. Pomegranate fits vegan, vegetarian, gluten-free, dairy-free, paleo and Mediterranean dietary patterns.
How many calories in pomegranate?
Raw pomegranate contains 67 kcal per 100 g. A typical serving of arils is around 80–100 g, so a standard portion comes in at roughly 55–70 kcal.
How much potassium is in pomegranate?
Pomegranate provides 236 mg of potassium per 100 g, making it a reasonably good fruit source of this mineral. That's notably more than many common fruits such as apples or grapes.
Is pomegranate vegan-friendly?
Yes, pomegranate is entirely plant-based and suitable for vegan and vegetarian diets. It is also gluten-free and dairy-free, and fits paleo and Mediterranean dietary patterns.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 67.0 kcal |
| Protein | 1.0 g |
| Fat | 0.40 g |
| Carbs | 17.5 g |
| Sugars | 13.7 g |
| Fiber | 4.0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.12 g |
| Monounsaturated | 0.093 g |
| Polyunsaturated | 0.079 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.080 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 10.0 mg |
| Iron | 0.30 mg |
| Magnesium | 12.0 mg |
| Phosphorus | 36.0 mg |
| Potassium | 236 mg |
| Sodium | 3.0 mg |
| Zinc | 0.30 mg |
| Copper | 0.16 mg |
| Manganese | 0.12 mg |
| Selenium | 0.50 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 6.1 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.60 mg |
| Vitamin K | 16.4 mcg |
| Thiamin (B1) | 0.067 mg |
| Riboflavin (B2) | 0.053 mg |
| Niacin (B3) | 0.29 mg |
| Pantothenic acid (B5) | 0.38 mg |
| Vitamin B6 | 0.075 mg |
| Folate (B9) | 14.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 7.6 mg |
