Pomegranate: Calories, Nutrition Facts, and Health Benefits (2026)

Pomegranate contains 72 calories per 1/2 cup arils (87 g), providing 3.5 g of fiber and 8.9 mg of vitamin C, which is 10% of the daily value. With 1.5 g of protein and 11.9 g of sugar, it is a nutritious fruit option.

This page provides a comprehensive overview of pomegranate nutrition, focusing on its benefits per serving size. It includes detailed information on calories, macronutrients, and health implications.

Pomegranate Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key components of pomegranate per 1/2 cup arils and per 100 g serving.

Values are for 1/2 cup arils (87 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	72	83	4%
Protein	1.5 g	1.7 g	3%
Carbohydrates	16.3 g	18.7 g	6%
Fiber	3.5 g	4.0 g	12%
Sugar	11.9 g	13.7 g	-
Fat	1.0 g	1.2 g	1%
Vitamin C	8.9 mg	10.2 mg	10%
Potassium	205 mg	236 mg	4%
Vitamin K	14.3 mcg	16.4 mcg	12%
Folate	33 mcg	38 mcg	8%

About 81% of pomegranate calories come from carbohydrates, 7% from protein and 11% from fat.

Pomegranate by Health Goal

Explore how pomegranate rates against common dietary goals in the by-goal ratings section below.

Goal	Rating	Why
Weight loss	Good	72 calories per serving with 3.5 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 7 per serving
Immunity	Fair	Provides 8.9 mg vitamin C (10% DV)
Digestion	Good	3.5 g fiber per serving supports regularity
Heart health	Good	Potassium (205 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.5 g); best as a vitamin-rich choice, not a protein source

Pomegranate and Blood Sugar

Glycemic index: 53. Glycemic load: 7 per serving.

Pomegranate has a glycemic index of about 53 and a glycemic load of around 7 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Pomegranate Compares to Other Fruits

The comparison table highlights how pomegranate stacks up against other fruits in terms of nutritional value.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Pomegranate	83	13.7	4.0	10.2
Blueberry	57	10.0	2.4	9.7
Orange	47	9.4	2.4	53.2
Apple	52	10.4	2.4	4.6

Pomegranate Myths, Checked

Pomegranate juice is as good as the arils , Misleading. Whole arils keep the fiber (about 3.5 g per half cup) that juice loses.

Pomegranate is a miracle superfood , Misleading. It is nutritious and high in antioxidants, but no single fruit is a cure-all.

How to Track Pomegranate

Fruit portions are easy to misjudge, and the difference between 1/2 cup of pomegranate arils and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log pomegranate accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1/2 cup of pomegranate arils?

A 1/2 cup of pomegranate arils contains 72 calories. This makes it a low-calorie fruit option that can be included in various diets.

Is pomegranate good for weight loss?

Pomegranate may aid in weight loss due to its fiber content of 3.5 g per 1/2 cup, which can help promote satiety. However, portion control is essential.

Can people with diabetes eat pomegranate?

People with diabetes can eat pomegranate, but they should monitor their intake due to its 11.9 g of sugar per 1/2 cup. Its glycemic index of about 53 indicates a moderate impact on blood sugar.

How much fiber is in pomegranate?

Pomegranate provides 3.5 g of fiber per 1/2 cup arils. This fiber content can support digestive health and contribute to overall dietary fiber intake.

Is pomegranate high in sugar?

Pomegranate contains 11.9 g of sugar per 1/2 cup, which is relatively high for a fruit. However, it is natural sugar and is accompanied by beneficial nutrients.

Is pomegranate good for you?

Pomegranate is considered good for you due to its high antioxidant content and vitamins, including 8.9 mg of vitamin C per 1/2 cup. These nutrients can support overall health.

Key Takeaways

• Pomegranate contains 72 calories per 1/2 cup arils.
• Each serving provides 3.5 g of dietary fiber.
• It has a glycemic index of about 53.
• Pomegranate offers 8.9 mg of vitamin C, which is 10% of the daily value.
• The fruit contains 11.9 g of sugar per 1/2 cup.
• Pomegranate can be beneficial for digestive health due to its fiber content.