Fruits • Deep Nutrition Analytics
Pomegranates, raw
Pomegranates, raw is a fruits providing 83 kcal per 100g serving, primarily fueled by carbohydrates (18.7g) for accessible carbohydrate energy. Its micronutrient contribution is led by Copper, providing 18% of your daily reference value. Offering gentle energy density (0.8 kcal/g) and 14.7g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 1.7 g
- Carbohydrates
- 18.7 g
- Fat
- 1.2 g
- Fiber
- 4 g
Produce Profile: Hydration & Micronutrients
Pomegranates, raw provides natural botanical nutrition with 83 calories per 100g. Providing 4g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Calorie-Conscious Profile
With an energy density of 0.8 kcal/g (83 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 1.7 g |
| Fiber, total dietary | 4 g |
| Total Sugars | 13.7 g |
| Total lipid (fat) | 1.2 g |
| Energy | 346 kJ |
| Carbohydrate, by difference | 18.7 g |
| Energy | 83 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.2 mg |
| Vitamin K | 16.4 µg |
| Vitamin C | 10.2 mg |
| Manganese | 0.1 mg |
| Potassium | 236 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.6 mg |
| Vitamin C, total ascorbic acid | 10.2 mg |
| Vitamin K (phylloquinone) | 16.4 µg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.3 mg |
| Magnesium, Mg | 12 mg |
| Phosphorus, P | 36 mg |
| Sodium, Na | 3 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.1 mg |
| Calcium, Ca | 10 mg |
| Potassium, K | 236 mg |
| Zinc, Zn | 0.3 mg |
| Selenium, Se | 0.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Choline, total | 7.6 mg |
| Campesterol | 1 mg |
| Fatty acids, total saturated | 0.1 g |
| Ash | 0.5 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 38 µg |
| Water | 77.9 g |
| Niacin | 0.3 mg |
| Pantothenic acid | 0.4 mg |
| Beta-sitosterol | 4 mg |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Folate, food | 38 µg |
| Folate, DFE | 38 µg |
| MUFA 20:1 | 0 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.1 g |
| MUFA 16:1 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
Serving calculator
Common serving sizes
- pomegranate (4" dia)282 g
- cup arils (seed/juice sacs)87 g
Compare Pomegranates, raw with Category Peers
Sapodilla, raw vs Pomegranates, raw
Compared to Sapodilla, raw, Pomegranates, raw has 25% less fiber and 0% lower calories per 100g.
Apricots, canned, heavy syrup, drained vs Pomegranates, raw
Compared to Apricots, canned, heavy syrup, drained, Pomegranates, raw has 48% more fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Pomegranates, raw?
A standard 100-gram serving of Pomegranates, raw contains 83 calories (347 kJ), alongside 1.7g of protein, 18.7g of carbohydrates, and 1.2g of fat.
In common serving sizes:- 282g (pomegranate (4" dia)): ~234 kcal
- 87g (cup arils (seed/juice sacs)): ~72 kcal
Is Pomegranates, raw suitable for a keto or low-carb diet?
Moderately. With 14.7g of net carbs per 100g, Pomegranates, raw can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Pomegranates, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pomegranates, raw are:
- Copper: 0.158 mg (18% of your daily value)
- Vitamin K: 16.4 µg (14% of your daily value)
- Vitamin C: 10.2 mg (11% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169134).