Pomegranate Nutrition Facts And Health Benefits

Pomegranate is a ruby-red fruit with juicy seeds—referred to as arils—that can be delivered to salads, cocktails, and meat- or rice-primarily based entrees. This versatile fruit presents crucial vitamins and minerals, inclusive of vitamin C and copper, along with a healthy dose of fiber.

Like the maximum result, pomegranate could be very low in fats and sodium. While it may be exertions-extensive to lose the arils from the flesh of the pomegranate, it is worth it for its bright flavor and antioxidants.

Pomegranate Nutrition Facts

One pomegranate (282g) affords 234 calories, four.7g of protein, 52.7g of carbohydrates, and three.3g of fats. Pomegranate seeds, or arils, are an excellent source of fiber and are rich in potassium, phosphorus, magnesium, and calcium. This nutrient data, for one pomegranate that is 4 inches in diameter, is furnished with the aid of the USDA. You take Fildena 100 tablets for men’s health issues.


Pomegranate calories come on the whole from carbohydrates. There are two sorts of carbohydrates in pomegranate. You’ll get 21 grams of sugar in case you consume a medium-sized fruit. You’ll also gain from 6 grams of fiber, or 21% of the advocated day-by-day consumption.

As anticipated, carb counts, sugars, and calories are exceptional for pomegranate juice compared to fruit. According to USDA data, one cup (eight oz) of 100% pomegranate juice affords 134 calories, 33 grams of carbohydrates, 31 grams of sugar, and zero grams of fiber.2 Pomegranate juice cocktail (pomegranate juice mixed with other fruit juices and introduced sugar) usually has greater calories, carbs, and sugar than plain pomegranate juice.

The expected glycemic load (GL) of fresh pomegranate is eighteen. Glycemic load is an estimated glycemic index that considers the serving length of a given meal or beverage. It is taken into consideration as extra beneficial than simply the use of the glycemic index for people deciding on meals based on their outcomes on blood glucose.

17 High-Fiber Fruits to Add to Your Diet

There is a small number of fat in pomegranate. There is less than 1 gram each of saturated fats, polyunsaturated fat, and monounsaturated fats in an entire fruit. These small quantities are not possible to make a big distinction in your weight-reduction plan except you devour a considerable amount of these meals.


Pomegranate presents a small quantity of protein. A medium-sized fruit offers 3 grams of protein. You’ll get nearly 5 grams of protein from a bigger fruit.1 Pomegranate juice, then again, gives nearly no protein (0.4 grams according to cup).

Vitamins and Minerals

Whole, sparkling pomegranate includes essential vitamins and minerals. There is 16mg of vitamin C in a medium-sized fruit, which is set at 18% of the endorsed day-by-day fee based on a 2,000-calorie eating regimen.

A medium-sized pomegranate additionally consists of 28% of the recommended everyday intake of nutrition K for ladies and 21% for guys.1 Vitamin K is a fat-soluble diet that enables blood clotting functions in the frame.

Recommended daily allowance (RDA) is the day-by-day stage enough to satisfy the nutrient necessities of nearly all (97% to ninety eight%) wholesome individuals. Pomegranates also are an excellent supply of folate (15% of RDA), copper (27% of RDA), thiamin (9% of RDA), nutrition B6 (nine% of RDA), and potassium (10% of the advocated intake; potassium does no longer have an RDA). You take sildenafil aurogra 100mg for treating men’s health issues.

According to the USDA, if you drink pomegranate juice, you will nevertheless gain from nutrition K, folate, and (a few) coppers, however, the juice gives nearly no diet C.2 However, new merchandise pop out every day, which may include vitamin C. It is fine to test food labels.

Pomegranate Calories

One pomegranate (282g) provides 234 energy, eighty one% of which comes from carbs, 12% from fat, and eight% from protein.

Health Benefits

Pomegranate seeds and juice incorporate compounds and vitamins with fitness-selling qualities.

Helps Build Bones, Cartilage, and Muscle

Pomegranates provide lots of vitamin C (L-ascorbic acid). This vitamin is essential for exact bone structure, cartilage, muscle, and blood vessels. It also aids in the absorption of iron and promotes wound healing. Vitamin C needs to be eaten up through the food regimen because our bodies are not able to make it.

Fights Oxidative Stress

According to the National Institutes of Health, “Ongoing studies are inspecting whether diet C, through limiting the harmful consequences of loose radicals via its antioxidant pastime, would possibly help prevent or put off the development of sure cancers, cardiovascular disease, and other diseases wherein oxidative strain performs a causal role.”

Pomegranates also include different antioxidant compounds, which include quercetin and anthocyanins, which also repair cell harm as a result of oxidative strain.

Helps Regulate Blood Sugar and Digestion

You’ll get a wholesome improvement fiber while you devour pomegranate arils (now not juice). Most people do not get enough fiber in their diets every day. Fiber enables enhance satiety, improves digestive health, and might assist decrease blood cholesterol. It also enables slowing the absorption of sugar, so your blood glucose would not spike after consuming.

Lowers Blood Pressure

A research overview reading the impact of pomegranate juice on blood strain indicates that ingesting approximately one cup of the juice can help lessen systolic and diastolic blood pressure and will gain people with hypertension and people in danger of high blood pressure and cardiovascular sickness.

Improves Exercise Performance

The antioxidants in pomegranate juice can give a boost to muscle mass and assist their recovery after a workout. They can also enhance performance for the duration of athletic exercise.


Pomegranate allergies are not commonplace, however, they’re viable.7 Symptoms may additionally include itching, swelling, runny nose, and issue respiration. If you observed that you will be allergic to pomegranate, see an allergic reaction professional to get a prognosis.

Adverse Effects

Certain medicines for high cholesterol (typically called statins) may additionally engage with pomegranate juice. Both pomegranate juice and grapefruit juice have a similar effect on the frame, so these different medicinal drugs that engage with grapefruit juice may additionally engage with the juice from pomegranates. If you are on remedy, talk along with your healthcare company before consisting of the fruit on your weight loss plan to live safely.

Because pomegranate is rich in diet K, it can intrude with the blood clotting medicine Coumadin (warfarin). Eight But appropriate dietary stages of vitamin K vary, so talk about your eating regimen with your physician if you take this remedy.


American grocery stores normally inventory the handiest kind of pomegranate, referred to as the Wonderful. But in some other places in the world, different types with distinctive-colored pores and skin and arils (as well as taste versions) are cultivated.

When It’s Best

The fruit is in season all through overdue summer time into early wintry weather. A clean ripe pomegranate must feel heavy while it is ready to devour. The skin should experience firmness and have a shiny pink to deep pink shade and a leathery appearance. Pomegranates that have commenced to turn brown are probably past their prime, but abrasions to the fruit do not have an effect on its excellent (and you don’t consume the skin besides, so there’s no want to discard the fruit if it has marks).

You can also purchase just pomegranate arils (seeds) in a few grocery shops’ refrigerated or frozen sections, however, they’re often extra steeply-priced than shopping the whole fruit.

Storage and Food Safety

Keep your pomegranates intact until you are equipped to consume the arils. Whole fruit will preserve at room temperature or in the refrigerator (in a plastic bag) for up to a few months. However, the arils are best exact for about three days as soon as they’re removed from the fruit. Keep fresh arils refrigerated. If you purchase containers of pomegranate arils, already removed from the fruit, maintain these within the refrigerator, too.

How to Prepare

Pomegranate arils are juicy round jewels, packed with flavor. Inside each aril is a white seed that you can eat or spit out, even though the seeds offer fiber. Most humans select no longer to devour the pores and skin or the white flesh that surrounds the arils. Both are frequently defined as sour.

Many people are regularly intimidated by way of entire pomegranates due to the fact putting off the seeds can be a chore. But as soon as you have the desired approach down, it will become smooth to do quickly.

There are numerous distinct methods to de-seed a pomegranate, however, the most effective method is to cut the fruit into quarters and immerse the pieces in a huge bowl of water.

Massage the fruit to eliminate the seeds and region them in a separate smaller bowl. Then throw away the bowl of water in conjunction with the unusable pores and skin and pomegranate flesh. This method also allows saves you the juice from staining your apparel.

Once you have got your pomegranate arils, sprinkle them in yogurt, on a salad, or into your glowing water, or eat them on your own as a snack.

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