Pomegranates: nutrition facts & data
|
Nutrition facts per 100g |
Pomegranates |
avg Fruit and fruit products[1]
|
|---|---|---|
| Calories (kcal) | 78.0 | 86.1 |
| Fat (g) | 1.0 | 0.8 |
| Protein (g) | 1.0 | 0.9 |
| Carbohydrates (g) | 16.0 | 16.3 |
| Mono- & Di-Saccharides (g) | 16.0 | 16.3 |
| Polysaccharides (g) | 0.0 | 16.3 |
| Fibers (g) | 2.2 | 2.7 |
| Sodium (mg) | 3.0 | 56.4 |
| Water (g) | 79.0 | 75.5 |
Breakdown in percent (%) of total calories
An average portion size (125g) of Pomegranates contain:
- 97.5 Calories
- 1.3g of Fat
- 1.3g of Protein
- and 20.0g of Carbs
- 3.8mg of sodium - 0.0% of the RDA for sodium.
- 3.8mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
- 0.4mg of Zinc - 0.0% of the RDA for Zinc.
- 0.6mg of Iron - 0.0% of the RDA for Iron.
- 275.0mg of Potassium - 0.1% of the RDA for Potassium.
- 8.8mg of Vitamin C - 0.1% of the RDA for Vitamin C.
- No Vitamin B12
For every gram of carbs in Pomegranates you get
- 0.06 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Fruit and fruit products have on average 0.06g of proteins per 1 gram of carbs.
- 0.06 grams of fat (total average 0.66g, other foods in Fruit and fruit products 0.05g)
- 0.14 grams of fibers (total average 0.13g, other foods in Fruit and fruit products 0.17g)
Nutrient distribution per gram
What vitamins are in Pomegranates?
|
Vitamins per 100g |
Pomegranate |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 7.0 | 44.5 |
| Vitamin E (mg) | 0.2 | 0.6 |
| Vitamin B1 / Thiamine (mg) | 0.1 | 0.0 |
| Vitamin B2 (mg) | 0.0 | 0.1 |
| Vitamin B6 (mg) | 0.1 | 0.1 |
| Vitamin B9 / Folate (μg) | 7.0 | 15.3 |
| Vitamin B12 (μg) | 0.0 | 0.0 |
| Retinol (μg) | 0.0 | 4.0 |
| beta-Carotene (μg) | 40.0 |
Are Pomegranates rich in vitamins?
The following chart displays the amount of vitamins per portion Size (125g) for Pomegranate of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Pomegranates
|
Minerals per 100g |
Pomegranate |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 3.0 | 17.4 |
| Zinc (mg) | 0.3 | 0.2 |
| Sodium (mg) | 3.0 | 56.4 |
| Calcium (mg) | 8.0 | 22.5 |
| Iron (mg) | 0.5 | 0.7 |
| Potassium (mg) | 220.0 | 224.3 |
| Phosphorus (mg) | 15.0 | 25.7 |
Are Pomegranates high in minerals?
Again, for every mineral contained in Pomegranates we looked at the portion size (125g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Pomegranates
16.0% of Pomegranates are carbs, per serving of 125g that makes 20.0g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Pomegranate |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 16.0 | 15.9 |
| Polysaccharides (g) | 0.0 | 0.3 |
| Total carbs (g) | 16.0 | 16.3 |
How high are the Glycemic Index and the Glycemic Load for Pomegranates?
The Glycemic Index of Pomegranates is 35, which would be considered as low. The Glycemic Load in a normal serving is 7.0 and can be regarded as low.
Allergens in Pomegranates
- are Gluten free
- have no Lactose
- high amounts of Fructose
Fatty acids and cholesterol in Pomegranates
Of the 1.0g total fat per 100g in Pomegranates, 0.1g are saturated fatty acids (SFA), 0.2g are monounsaturated fatty acids (MUFA) and 0.1g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.