Fruits
Pomegranate nutrition facts
A 1 undetermined pomegranate (4" dia) (282 g) serving of pomegranate provides 234 calories, 5 g protein, 53 g carbohydrate, and 3 g fat — about 7% of its calories from protein, 81% from carbohydrate, and 12% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (282 g)
- Vitamin C
- 28.8 mg
- Vitamin E
- 1.69 mg
- Vitamin K
- 46.2 mcg
- Thiamin (B1)
- 0.19 mg
- Riboflavin (B2)
- 0.15 mg
- Niacin (B3)
- 0.83 mg
- Vitamin B6
- 0.21 mg
- Folate (DFE)
- 107 mcg
- Magnesium
- 33.8 mg
- Phosphorus
- 102 mg
- Zinc
- 0.99 mg
- Copper
- 0.45 mg
- Manganese
- 0.34 mg
- Selenium
- 1.41 mcg
Nutrition highlights
Per 1 undetermined pomegranate (4" dia) (282 g), pomegranate is an excellent source of Copper, Dietary Fiber, Vitamin K, Vitamin C, and Folate and a good source of Thiamin, Manganese, Potassium, Vitamin B6, Vitamin E, and Riboflavin.
% of the FDA Daily Value per 1 undetermined pomegranate (4" dia) (282 g) serving.
Key metrics
Nutrient density
Per 100 kcal, pomegranate delivers about 6% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin C than 83% of foods
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest fruits to pomegranate by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in pomegranate?
- A 1 undetermined pomegranate (4" dia) (282 g) serving of pomegranate has about 234 calories. Per 100 g, it has 83 calories — a low calorie density.
- How much protein is in pomegranate?
- Pomegranate provides about 5 g of protein per 1 undetermined pomegranate (4" dia) (282 g) serving.
- What are the macros in pomegranate?
- Per serving, pomegranate has roughly 5 g protein, 53 g carbohydrate, and 3 g fat. By calories, that is 7% protein, 81% carbohydrate, and 12% fat.
- Is pomegranate high in protein?
- Pomegranate has a protein density of about 2 g per 100 kcal, and 7% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in pomegranate?
- Per 1 undetermined pomegranate (4" dia) (282 g), pomegranate is a notable source of Copper, Vitamin K, Vitamin C, Folate, Thiamin, and Manganese. The label above lists the full micronutrient profile with % Daily Values.
Use it
More fruits
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 169134 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Pomegranate Nutrition Facts.” https://www.nutrifactshub.com/foods/pomegranate