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
| Nutrient | Per 1 undetermined pomegranate (4" dia) (282 g) | Per 100 g |
|---|---|---|
| Calories | 234 | 83 |
| Protein | 5 g | 2 g |
| Total carbohydrate | 53 g | 19 g |
| Total fat | 3 g | 1 g |
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
Photo by Sélina Farzaei on Unsplash
Selecting, storing & prepping pomegranate
- Selecting
- Choose pomegranates that feel heavy for their size with firm, unblemished skin — weight is a better ripeness indicator than color, since skin tone varies by variety.
- Storing
- Keeps about 1–2 months refrigerated thanks to its tough rind — one of the longest-keeping fresh fruits. Once opened, the seeds (arils) keep about 5 days refrigerated or freeze well.
- Prepping
- Scoring the rind into quarters and breaking it apart underwater makes removing the seeds far less messy, since the white pith floats while the seeds sink.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
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.
- What is the nutritional value of pomegranate?
- Per 1 undetermined pomegranate (4" dia) (282 g), pomegranate has 234 calories, 5 g protein, 53 g carbohydrate, and 3 g fat, plus notable amounts of Copper, Vitamin K, Vitamin C, Folate, Thiamin, and Manganese. See the full nutrition facts label above for every vitamin and mineral.
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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://nutrifactshub.com/foods/pomegranate