Pomegranate Juice vs Cranberry Juice: Calories and Nutrition Compared (2026)

Both juices contain 54 calories per 100 g. Pomegranate juice has 0.1 g of protein, while cranberry juice has 0 g of protein.

Pomegranate juice and cranberry juice are popular beverages known for their unique flavors and potential health benefits. This comparison highlights their nutritional profiles per 100 g to help you make informed choices.

What Is the Difference Between Pomegranate Juice and Cranberry Juice?

Pomegranate juice is a beverage made from the seeds of pomegranate fruits, known for its deep red color and tart flavor. It is often consumed for its antioxidant properties. Cranberry juice is derived from the berries of the cranberry plant, characterized by its sharp, tangy taste. It is commonly associated with urinary tract health benefits.

Pomegranate Juice vs Cranberry Juice: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of pomegranate juice and cranberry juice.

Nutrient (per 100 g)	Pomegranate juice	Cranberry juice
Calories	54 kcal	54 kcal
Protein	0.1 g	0 g
Carbs	13.1 g	13.5 g
Sugar	12.7 g	11.9 g
Fat	0.3 g	0.1 g
Fiber	0.1 g	0 g
Sodium	9 mg	2 mg

Which Is Better, Pomegranate Juice or Cranberry Juice?

For weight loss: Both juices have the same calorie content of 54 calories per 100 g, making them equal in this aspect.

For muscle and protein: Pomegranate juice contains 0.1 g of protein, while cranberry juice has no protein content.

For low-carb or low-sugar: Pomegranate juice has 13.1 g of carbs and 12.7 g of sugar, while cranberry juice has 13.5 g of carbs and 11.9 g of sugar.

How to Track Pomegranate juice and Cranberry juice Accurately

Portion sizes and macronutrient content can often be misjudged, leading to inaccurate assessments of nutritional intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which juice has more protein?

Pomegranate juice has 0.1 g of protein, while cranberry juice has 0 g of protein.

Which juice has fewer calories?

Both pomegranate juice and cranberry juice have 54 calories per 100 g.

What is the sugar content in pomegranate juice?

Pomegranate juice contains 12.7 g of sugar per 100 g.

What is the sugar content in cranberry juice?

Cranberry juice contains 11.9 g of sugar per 100 g.

How much fat is in pomegranate juice?

Pomegranate juice contains 0.3 g of fat per 100 g.

How much sodium is in cranberry juice?

Cranberry juice contains 2 mg of sodium per 100 g.

Key Takeaways

• Both juices have 54 calories per 100 g.
• Pomegranate juice contains 0.1 g of protein.
• Cranberry juice contains 0 g of protein.
• Pomegranate juice has 12.7 g of sugar.
• Cranberry juice has 11.9 g of sugar.
• Pomegranate juice has 0.3 g of fat, while cranberry juice has 0.1 g of fat.