TempoLife › Calorie database › Fruit › Pomegranate
Pomegranate calories and nutrition facts
100 grams of pomegranate contains 83 calories, with 1.7 g of protein, 18.7 g of carbohydrate and 1.2 g of fat. It provides 4 g of fiber and 13.7 g of sugar per 100 g. Most of its calories come from carbohydrate.
Where the calories come from
Protein 7% Carbs 81% Fat 12%
How pomegranate compares
Per 100 g, against the closest fruit in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pomegranate | 83 kcal | 1.7 g | 18.7 g | 1.2 g |
| Sapodilla | 83 kcal | 0.4 g | 20 g | 1.1 g |
| Cherimoya | 75 kcal | 1.6 g | 17.7 g | 0.7 g |
| Jujube, raw | 79 kcal | 1.2 g | 20.2 g | 0.2 g |
| Canned heavy syrup sweet cherries | 83 kcal | 0.7 g | 21.1 g | 0.2 g |
Nutrition facts for pomegranate
| Nutrient | Per 100 g |
|---|---|
| Calories | 83 kcal |
| Protein | 1.7 g |
| Carbohydrate | 18.7 g |
| Fat | 1.2 g |
| Fiber | 4 g |
| Sugar | 13.7 g |
| Saturated fat | 0.1 g |
| Salt | 0 g |
Print an EU-style nutrition label for pomegranate — per 100 g and per portion.
Vitamins and minerals in pomegranate
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Copper | 0.16 mg | 18% |
| Vitamin K | 16.4 µg | 14% |
| Vitamin C | 10.2 mg | 11% |
| Thiamin (B1) | 0.07 mg | 6% |
| Potassium | 236 mg | 5% |
| Manganese | 0.12 mg | 5% |
| Vitamin B6 | 0.08 mg | 5% |
| Riboflavin (B2) | 0.05 mg | 4% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common pomegranate servings
How many calories in a portion of pomegranate — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| ½ cup arils (87 g) | 72 kcal | 1 g | 16 g | 1 g |
| 100 g (100 g) | 83 kcal | 2 g | 19 g | 1 g |
| 1 pomegranate (282 g) | 234 kcal | 5 g | 53 g | 3 g |
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Frequently asked questions
How many calories are in pomegranate?
Pomegranate has 83 calories per 100 grams.
How much protein is in pomegranate?
Pomegranate contains 1.7 g of protein per 100 g.
How much sugar is in pomegranate?
Pomegranate contains 13.7 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
How much fiber does pomegranate have?
Pomegranate has 4 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these pomegranate calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #169134 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
