Source: USDA FDCFDC ID: 2541400

Pomegranate Nutrition Facts: Health Benefits & Quick Guide

Nutrition values per 100g serving

48 kcal

Calories

0 g

Protein

0 g

Total Fat

12.1 g

Carbs

Pomegranates are vibrant, ruby-red fruits known for their unique sweet-tart flavor and nutrient-dense arils. Often called a superfood, this ancient fruit offers a refreshing burst of energy and essential minerals in every serving.

Health Benefits

Immune System Support

The Vitamin C content found in pomegranates helps support a healthy immune system and overall cellular function.

Hydration and Electrolytes

With 15mg of sodium and high water content, pomegranates can help maintain fluid balance and keep you hydrated throughout the day.

Low-Calorie Energy

At only 48 calories per 100g, pomegranates provide a quick source of natural energy without the heavy fats or cholesterol found in processed snacks.

Nutrition Summary

According to USDA data, a 100g serving of pomegranate provides 48 calories, making it a relatively low-calorie snack. It is naturally fat-free, cholesterol-free, and contains 12.1g of carbohydrates, all of which come from natural sugars. While it does not provide protein or significant dietary fiber, it offers a modest boost of Vitamin C (6.2mg) along with trace amounts of essential minerals like calcium and sodium, making it a clean and hydrating dietary choice.

Quick Facts

Calories

48 kcal

Total Fat

Total Sugars

12.1g

Vitamin C

6.2mg

Who Should Eat This?

Pomegranates are ideal for health-conscious individuals looking for a low-fat, cholesterol-free fruit to add natural sweetness and vitamins to their daily diet.