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Pomegranate Nutrition Facts

Pomegranate Nutrition Facts

Often called a "super fruit", pomegranate is one of the most popular and nutritionally rich fruits found across the globe. In this NutriNeat post, we will be discussing the nutritional facts and health benefits of the fruit.
Bidisha Mukherjee
A fruit-bearing deciduous shrub or small tree, pomegranate grows in the Northern Hemisphere between the months of September and February and in the Southern Hemisphere, between the months of March and May. It is native to Iran, Afghanistan, Pakistan, and northern India. Today, it is grown in various regions like Southeast Asia, Peninsular Malaysia, tropical Africa, California, Armenia, and so on.
The skin of this fruit has a leathery texture and are mostly found in bright red, purple, or orange-yellow color. It has a diameter of about 6 to 10 cm and weighs around 200 grams. The inner part of a pomegranate has compartments that are packed with juicy arils with a seed inside each of them. It is used in salads, baking, smoothies, juices, alcoholic beverages, and even as a garnish.
Nutritional Data
The most vital nutritional component of pomegranate juice is antioxidants; particularly punicalagin. Research studies have found that the antioxidant content of pomegranate is much higher than those obtained from green tea or acai berry juice.
1 cup Raw Pomegranate (6.1 oz.)
Calories 144 kcal
Total fat 2 g
Carbohydrate 32.5 g
Protein 2.9 g
Total Dietary Fiber 7 g
Total Sugars 23.8 g
Calcium 17.4 mg
Sodium 5 mg
Potassium 410.6 mg
Magnesium 10.4 mg
Zinc 0.3 mg
Iron 0.3 mg
Phosphorus 31.3 mg
Vitamin A, IU 0.0 IU
Vitamin B6 0.1 mg
Vitamin C 8.9 mg
Folate 33.1 mcg
Vitamin E 0.5 mg
Vitamin K 14.3 mcg
Total Saturated Fatty Acids 0.1 g
Total Monounsaturated Fatty Acids 0.1 g
Total Polyunsaturated Fatty Acids 0.1 g

Source: USDA

Health Benefits
Now that you are aware of the pomegranate seeds nutrition facts, let us discuss how these nutrients affect our health. Some key benefits of pomegranate are as follows:
  1. As pomegranate is rich in antioxidants, it provides protection to the cells from the damaging effect of free radicals. Thus, it reduces the risk of various forms of cancer including breast and prostate cancer.
  2. It can reduce plaque deposits in the arteries and prevent unnecessary clotting of blood. Thus, it can reduce the chances of stroke and heart attack. Individuals suffering from heart diseases have found improvement in the condition after regular consumption of pomegranate juice.
  3. The dietary fibers present in the seeds can improve the functioning of the digestive system and provide relief from constipation. These fibers facilitate weight loss and hence included in diet for weight loss.
  4. It possesses anti-inflammatory properties and can bring down inflammation in various parts of the body. For this reason, it is effective in conditions like asthma, piles, diarrhea, etc.
  5. Vitamin C present in pomegranate helps improve the resistance power of the body against any kind of infections. In this way, it helps to boost the overall immune system.
After reading the nutritional facts, you must be eager to eat the fruit. You can simply eat fresh, juicy pomegranate arils after peeling through the outer skin. Of course, you can drink freshly-prepared pomegranate juice as well. As the seeds are highly nutritious, you should not discard them while eating a pomegranate, or else you will be deprived of its nutritional benefits.
Disclaimer: This NutriNeat article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist.
Pomegranate On Tree
Pomegranates On A Market Stall
Pomegranate Fruit In Market
Ripe Pomegranates On Tree
Ripe Pomegranate