Pomegranates, raw
Nutrition facts per 100 g and per 0.5 cup arils (seed/juice sacs) · Fruits and Fruit Juices
100 g of Pomegranates, raw provides 83 kcal, 1.67 g protein, 1.17 g fat and 18.7 g carbohydrate (4 g fiber).
Protein 7%Fat 11%Carbohydrate 81%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Copper: 0.16 mg per 100 g — 18% of the Daily Value. Other top sources →
- Dietary fiber: 4 g per 100 g — 14% of the Daily Value. Other top sources →
- Vitamin K: 16.4 µg per 100 g — 14% of the Daily Value. Other top sources →
- Vitamin C: 10.2 mg per 100 g — 11% of the Daily Value. Other top sources →
Before you use this number
- If you take anticoagulants, steady matters more than low. People taking warfarin and similar anticoagulants need a consistent vitamin K intake rather than a low one: sudden changes in either direction can increase or decrease the effect of the medicine. Evidence: vitk-04
Energy and macronutrients
| Nutrient | per 100 g | per 0.5 cup arils (seed/juice sacs) (87 g) | % DV per 0.5 cup arils (seed/juice sacs) |
|---|---|---|---|
| Energy | 83 kcal | 72 kcal | |
| Protein | 1.67 g | 1.45 g | 3% |
| Total fat | 1.17 g | 1.02 g | 1% |
| Saturated fat | 0.12 g | 0.1 g | 1% |
| Monounsaturated fat | 0.09 g | 0.08 g | |
| Polyunsaturated fat | 0.08 g | 0.07 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 18.7 g | 16.3 g | 6% |
| Dietary fiber | 4 g | 3.48 g | 12% |
| Sugars (total) | 13.7 g | 11.9 g | |
| Water | 77.9 g | 67.8 g |
Vitamins
| Nutrient | per 100 g | per 0.5 cup arils (seed/juice sacs) (87 g) | % DV per 0.5 cup arils (seed/juice sacs) |
|---|---|---|---|
| Vitamin A (RAE) | 0 µg | 0 µg | 0% |
| Vitamin C | 10.2 mg | 8.87 mg | 10% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.6 mg | 0.52 mg | 3% |
| Vitamin K | 16.4 µg | 14.3 µg | 12% |
| Thiamin (B1) | 0.07 mg | 0.06 mg | 5% |
| Riboflavin (B2) | 0.05 mg | 0.05 mg | 4% |
| Niacin (B3) | 0.29 mg | 0.25 mg | 2% |
| Vitamin B6 | 0.07 mg | 0.07 mg | 4% |
| Folate | 38 µg | 33.1 µg | 8% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 7.6 mg | 6.61 mg | 1% |
Minerals
| Nutrient | per 100 g | per 0.5 cup arils (seed/juice sacs) (87 g) | % DV per 0.5 cup arils (seed/juice sacs) |
|---|---|---|---|
| Calcium | 10 mg | 8.7 mg | 1% |
| Iron | 0.3 mg | 0.26 mg | 1% |
| Magnesium | 12 mg | 10.4 mg | 2% |
| Phosphorus | 36 mg | 31.3 mg | 3% |
| Potassium | 236 mg | 205.3 mg | 4% |
| Sodium | 3 mg | 2.61 mg | 0% |
| Zinc | 0.35 mg | 0.3 mg | 3% |
| Copper | 0.16 mg | 0.14 mg | 15% |
| Selenium | 0.5 µg | 0.43 µg | 1% |
How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 169134. Described in USDA as Pomegranates, raw; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "0.5 cup arils (seed/juice sacs)" = 87 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd
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