Pomegranate
Carb Check
- Carbs
- 16gCarbs
- Fiber
- 2.2gFiber
- Net Carbs
- 13.8gNet Carbs
- Carbs per Portion
- 20gCarbs per Portion
- Glycemic Index
- 35Glycemic Index
- Glycemic Load
- 7Glycemic Load
Legend
Color-coded system for nutritional impact: Use for food choices, especially for diabetes or low-carb diets.
Diet Check
- Low Carb
- Yes
- Keto
- No
- Carnivore
- No
- Paleo
- Yes
- Slow Carb
- No
- Vegan
- Yes
- Vegetarian
- Yes
- Low FODMAP
- No
pH Check
Nutrient Distribution per 100g
Pomegranate
- Water79.0g
- Fiber2.2g
- Carbs16.0g
- Fat1.0g
- Protein1.0g
Advanced Nutrient Analysis
- Histamine
- Not present
- Purine
- Not present
- Tyramine
- Not present
- FODMAP
- Moderate
- Oxalate
- Moderate
- Goitrogen
- Not present
- Sulfite
- Not present
- Nitrate
- Not present
- Antioxidants
- High
Legend
For the antioxidant level, the scale is flipped. 1 (green) is a high antioxidant level, and 5 (purple) is a low antioxidant level.
Learn More
View all guidesNutrition Quiz
Compare nutrients • 10 quick questions
Pomegranate is a flavorful fruit with a low glycemic index of 35, making it a healthier option for managing blood sugar levels. It provides carbohydrates and a moderate amount of fiber, enhancing its nutritional profile.
- Calories: Low to moderate in calories.
- Carbohydrates: Contains 16g of total carbs per serving.
- Fiber: Offers 2.2g of dietary fiber.
- Glycemic Index: Lower GI of 35.
- Vitamins & Minerals: Low in sodium, calcium, and moderate potassium.
Is Pomegranate keto?
Pomegranate is not typically recommended for strict ketogenic diets because it contains 16g of carbohydrates per serving. While it offers health benefits, its carb count can quickly add up in a keto regimen, necessitating careful portion control.
Carbohydrate Impact and Glycemic Index of Pomegranate
Pomegranates have a low glycemic index of 35, with a glycemic load of 7, implying they have a moderate impact on blood sugar levels. This makes them a good choice for maintaining stable glucose levels if consumed in moderation.
Vitamin Check
- Vitamin A (Retinol)
- 0
- Vitamin C
- 7
- Vitamin B1 (Thiamine)
- 0.05
- Vitamin B2 (Riboflavin)
- 0.02
- Vitamin B6 (Pyridoxine)
- 0.1
- Beta-Carotene
- 40
RDA percentages are based on EU reference values for adults (19-50 years) per 125g serving.
Mineral Check
- Sodium
- 10
- Calcium
- 8
- Iron
- 0.5
- Potassium
- 220
- Magnesium
- 3
- Phosphorus
- 15
- Zinc
- 0.3
RDA percentages are based on EU reference values for adults (19-50 years) per 125g serving.
Allergen Check
- Fructose
- Low
- Lactose
- Not present
- Gluten
- Not present
- Soy
- Not present
- Shellfish
- Not present
Legend
Nutritional Information
| Nutrient | Amount (100g) |
|---|---|
| Calories | 78 kcal |
| Beta-CaroteneVitamin | 40 |
| CalciumMineral | 8 |
| CarbohydratesMacro | 16 |
| Dietary FatMacro | 1 |
| Dietary FiberMacro | 2.2 |
| IronMineral | 0.5 |
| MagnesiumMineral | 3 |
| PhosphorusMineral | 15 |
| PotassiumMineral | 220 |
| ProteinMacro | 1 |
| SodiumMineral | 10 |
| Vitamin A (Retinol)Vitamin | 0 |
| Vitamin B1 (Thiamine)Vitamin | 0.05 |
| Vitamin B2 (Riboflavin)Vitamin | 0.02 |
| Vitamin B6 (Pyridoxine)Vitamin | 0.1 |
| Vitamin CVitamin | 7 |
| WaterMacro | 79 |
| ZincMineral | 0.3 |
