Pomegranates, raw
FDC 169134cup arils (seed/juice sacs) (87 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 49 · -32 vs Fruits & juices medianRaw pomegranate arils score 49 of 100, Fair band, ranking 43 of 60 in Fruits & juices against a high category median of 81. The fruit offers a good 14% DV of dietary fiber and a good 11% DV of vitamin C, modest numbers next to the more concentrated fruits and juices that dominate the top of this category.
Most people eat the arils by the spoonful, straight from the fruit or scattered over salads and yogurt, and a cup of arils (87 grams) is a typical serving. No sodium or sugar limits were flagged, though cherimoya is a higher-scoring option in the same category for anyone comparing on density score alone.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 83 kcal | 4% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.12 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3 mg | 0% |
| Carbohydrate | 19 g | 7% |
| Dietary fiber | 4 g | 14% |
| Sugars | 14 g | |
| Protein | 1.7 g | 3% |
| Potassium | 236 mg | 5% |
| Calcium | 10 mg | 1% |
| Iron | 0.3 mg | 2% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 10 mg | 11% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.6 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | 4% |
| Total fat | 1 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.6 mg | 0% |
| Carbohydrate | 16 g | 6% |
| Dietary fiber | 3.5 g | 12% |
| Sugars | 12 g | |
| Protein | 1.5 g | 3% |
| Potassium | 205 mg | 4% |
| Calcium | 8.7 mg | 1% |
| Iron | 0.26 mg | 1% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 8.9 mg | 10% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.52 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 169134Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Raspberry juice concentrateDensity 49 vs 49Cherimoya, rawDensity 50 vs 49Watermelon, rawDensity 59 vs 49