Pomegranate Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 7.5GI Low Medium

Macronutrients

Calories83 kcal 4% DV

Protein1.7 g 3% DV

Carbohydrates19 g 7% DV

Fat1.2 g 2% DV

Fiber4.0 g 14% DV

Total sugars14 g no %DV*

Sodium3.0 mg 0% DV

Vitamins & minerals

Vitamin A0.0 µg 0%

Vitamin C10 mg 11%

Vitamin D0.0 µg 0%

Vitamin E0.6 mg 4%

Vitamin K16 µg 14%

Thiamin B10.07 mg 6%

Riboflavin B20.05 mg 4%

Niacin B30.29 mg 2%

Vitamin B60.08 mg 5%

Folate B938 µg 10%

Vitamin B120.0 µg 0%

Calcium10 mg 1%

Iron0.3 mg 2%

Magnesium12 mg 3%

Phosphorus36 mg 3%

Potassium236 mg 5%

Zinc0.35 mg 3%

Selenium0.5 µg 1%

Common serving sizes

Serving	Weight
1/2 cup arils	87 g
1 medium fruit	282 g

Best timing around exercise

Pre-workout (30-60 min before) for quick energy, or post-workout for glycogen replenishment

More fruits

Guava Avocado Kiwi Goji berry Raspberry Strawberry Blackberry Blood orange

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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