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.
See how this score is calculated, build a plate around pomegranates, raw, or compare it with another food.
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 49Original analysis by NutriVerdict
In the kitchen and how to use it
Fresh pomegranates are eaten for their arils, the juicy, ruby-colored seed sacs packed inside the fruit's leathery skin and bitter white pith, which is discarded. The arils are typically removed by scoring the fruit, breaking it open in a bowl of water, and separating the seeds from the membrane, which then float apart from the pith. They are eaten out of hand by the spoonful, scattered over salads, yogurt or oatmeal for a burst of juicy crunch, or blended and strained for fresh pomegranate juice.
Choose pomegranates that feel heavy for their size with taut, unblemished skin, a sign of juicy arils inside. Whole, uncut pomegranates keep at room temperature for about a week or refrigerated for much longer, while removed arils should be refrigerated and used within a few days. A cup of arils at 87 g provides 83 calories, 4 g fiber, 14% DV, and 11% DV vitamin C, making them a relatively low-calorie way to add fiber, sweetness and texture to a dish without much added sugar beyond the fruit's own 13.7 g per 100 g.
Frequently asked questions about pomegranates, raw
How many calories are in pomegranate arils?
About 83 calories per 100 g, or roughly 72 calories in an 87 g cup of arils.
Are pomegranates a good source of fiber?
Yes, a cup of arils provides about 14% of the Daily Value for fiber.
How do you get the seeds out of a pomegranate?
Score the skin, break the fruit apart in a bowl of water, and separate the arils from the pith, which will float to the top.