Pomegranate nutrition facts

Pomegranate (0.5 cup arils (seed/juice sacs), 87 g) has 72 calories, 1.5 g protein, 3.5 g fiber, 1 g fat. It is a good source of copper and fiber.

Copper 15% DV Fiber 12% DV Vitamin K 12% DV Vitamin C 9.9% DV Folate 8.3% DV

#2 of 50 fruits for fiber #2 of 50 fruits for potassium #3 of 50 fruits for folate #1 of 41 fruits for vitamin K #2 of 50 fruits for copper #4 of 46 fruits for vitamin E

Nutrition Facts

Serving size0.5 cup arils (seed/juice sacs) (87 g)

Calories72

Total Fat 1g1.3%

Saturated Fat 0.1g0.5%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 3mg0.1%

Total Carbohydrate 16.3g5.9%

Dietary Fiber 3.5g12%

Total Sugars 11.9g

Protein 1.5g2.9%

Vitamin D 0µg0%

Calcium 9mg0.7%

Iron 0.3mg1.4%

Potassium 205mg4.4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 7%
■ Fat 11%
■ Carbohydrate 81%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

0.7

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 32 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in pomegranate

Nutrient	Per 0.5 cup arils (seed/juice sacs)	% Daily Value
Macronutrients
Calories	72 kcal	3.6%
Protein	1.5 g	2.9%
Total fat	1 g	1.3%
Carbohydrate	16.3 g	5.9%
Fiber	3.5 g	12%
Sugars	11.9 g	no DV
Fats
Saturated fat	0.1 g	0.5%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.07 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	8.9 mg	9.9%
Thiamin (B1)	0.06 mg	4.9%
Riboflavin (B2)	0.05 mg	3.5%
Niacin (B3)	0.3 mg	1.6%
Pantothenic acid (B5)	0.33 mg	6.6%
Vitamin B6	0.07 mg	3.8%
Folate (DFE)	33 µg	8.3%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.52 mg	3.5%
Vitamin D	0 µg	0%
Vitamin K	14.3 µg	12%
Choline	7 mg	1.2%
Minerals
Sodium	3 mg	0.1%
Calcium	9 mg	0.7%
Iron	0.3 mg	1.4%
Magnesium	10 mg	2.5%
Phosphorus	31 mg	2.5%
Potassium	205 mg	4.4%
Zinc	0.3 mg	2.8%
Copper	0.14 mg	15%
Manganese	0.1 mg	4.5%
Selenium	0.4 µg	0.8%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	68 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	83 kcal	4.2%
Protein	1.7 g	3.3%
Total fat	1.2 g	1.5%
Carbohydrate	18.7 g	6.8%
Fiber	4 g	14%
Sugars	13.7 g	no DV
Fats
Saturated fat	0.1 g	0.6%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.08 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	10.2 mg	11%
Thiamin (B1)	0.07 mg	5.6%
Riboflavin (B2)	0.05 mg	4.1%
Niacin (B3)	0.3 mg	1.8%
Pantothenic acid (B5)	0.38 mg	7.5%
Vitamin B6	0.07 mg	4.4%
Folate (DFE)	38 µg	9.5%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.6 mg	4%
Vitamin D	0 µg	0%
Vitamin K	16.4 µg	14%
Choline	8 mg	1.4%
Minerals
Sodium	3 mg	0.1%
Calcium	10 mg	0.8%
Iron	0.3 mg	1.7%
Magnesium	12 mg	2.9%
Phosphorus	36 mg	2.9%
Potassium	236 mg	5%
Zinc	0.3 mg	3.2%
Copper	0.16 mg	18%
Manganese	0.12 mg	5.2%
Selenium	0.5 µg	0.9%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	78 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	24 kcal	1.2%
Protein	0.5 g	0.9%
Total fat	0.3 g	0.4%
Carbohydrate	5.3 g	1.9%
Fiber	1.1 g	4%
Sugars	3.9 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.02 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	2.9 mg	3.2%
Thiamin (B1)	0.02 mg	1.6%
Riboflavin (B2)	0.02 mg	1.2%
Niacin (B3)	0.1 mg	0.5%
Pantothenic acid (B5)	0.11 mg	2.1%
Vitamin B6	0.02 mg	1.3%
Folate (DFE)	11 µg	2.7%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.17 mg	1.1%
Vitamin D	0 µg	0%
Vitamin K	4.6 µg	3.9%
Choline	2 mg	0.4%
Minerals
Sodium	1 mg	0%
Calcium	3 mg	0.2%
Iron	0.1 mg	0.5%
Magnesium	3 mg	0.8%
Phosphorus	10 mg	0.8%
Potassium	67 mg	1.4%
Zinc	0.1 mg	0.9%
Copper	0.04 mg	5%
Manganese	0.03 mg	1.5%
Selenium	0.1 µg	0.3%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	22 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #169134 ("Pomegranates, raw").

Frequently asked questions

How many calories are in pomegranate?

Pomegranate has 72 calories per 0.5 cup arils (seed/juice sacs) (87 g), or 83 calories per 100 g, according to USDA FoodData Central.

How much protein is in pomegranate?

1.5 g of protein per 0.5 cup arils (seed/juice sacs), which is 2.9% of the 50 g Daily Value.

What is pomegranate rich in?

Per serving, pomegranate is richest in Copper at 15% of the Daily Value, Fiber (12%), Vitamin K (12%), Vitamin C (9.9%).

Is pomegranate healthy?

By nutrient density, pomegranate scores 18 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More fruits

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.