Pomegranate vs Pineapple: Calories and Nutrition Compared (2026)

Pomegranate has 1.7 g of protein and 83 calories, while pineapple has 0.6 g of protein and 45 calories. Pomegranate is higher in protein, while pineapple is lower in calories.

Pomegranate and pineapple are both popular fruits known for their unique flavors and health benefits. This comparison will highlight their nutritional differences, particularly in calories, protein, and sugar content.

What Is the Difference Between Pomegranate and Pineapple?

Pomegranate is a fruit known for its juicy seeds and rich antioxidant content. It is often enjoyed fresh or as juice. Pineapple is a tropical fruit with a sweet and tangy flavor, commonly eaten fresh, juiced, or used in cooking. It is known for its bromelain enzyme.

Pomegranate vs Pineapple: Nutrition Side by Side

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

Nutrient (per 100 g)	Pomegranate (raw)	Pineapple (raw)
Calories	83 kcal	45 kcal
Protein	1.7 g	0.6 g
Carbs	18.7 g	11.8 g
Sugar	13.7 g	8.3 g
Fat	1.2 g	0.1 g
Fiber	4 g	1.4 g
Sodium	3 mg	1 mg

Which Is Better, Pomegranate or Pineapple?

For weight loss: Pineapple contains 45 calories, which is significantly lower than pomegranate's 83 calories, making it a better choice for weight loss.

For muscle and protein: Pomegranate has 1.7 g of protein, while pineapple has only 0.6 g, making pomegranate the better option for protein intake.

For low-carb or low-sugar: Pomegranate has 18.7 g of carbs and 13.7 g of sugar, while pineapple has 11.8 g of carbs and 8.3 g of sugar, making pineapple lower in both categories.

How to Track Pomegranate and Pineapple Accurately

Fruits can be easy to misjudge in portion size and macros, leading to unexpected calorie 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 dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which fruit has more protein?

Pomegranate has 1.7 g of protein, while pineapple has 0.6 g of protein. Therefore, pomegranate has more protein.

Which fruit has fewer calories?

Pineapple has 45 calories, whereas pomegranate has 83 calories. Thus, pineapple has fewer calories.

What is the sugar content in pomegranate?

Pomegranate contains 13.7 g of sugar per 100 g.

What is the carbohydrate content in pineapple?

Pineapple contains 11.8 g of carbohydrates per 100 g.

How much fat is in pomegranate?

Pomegranate has 1.2 g of fat per 100 g.

How much fiber is in pineapple?

Pineapple contains 1.4 g of fiber per 100 g.

Key Takeaways

• Pomegranate: 83 calories, 1.7 g protein, 18.7 g carbs, 13.7 g sugar, 1.2 g fat, 4 g fiber, 3 mg sodium.
• Pineapple: 45 calories, 0.6 g protein, 11.8 g carbs, 8.3 g sugar, 0.1 g fat, 1.4 g fiber, 1 mg sodium.
• Pomegranate is higher in calories and protein than pineapple.
• Pineapple has lower sugar and carbohydrate content compared to pomegranate.
• Pomegranate contains more fiber than pineapple.
• Pineapple is lower in fat than pomegranate.