Pomegranates, raw
Nutrition facts per 100 g and per portion, with the source of every value.
Per 100 g
- 83 kcalEnergy
- 1.67 gProtein
- 1.17 gFat
- 18.7 gCarbohydrate
| Nutrient | Per 100 g | 0.5 cup arils (seed/juice sacs) | Source field |
|---|---|---|---|
| Energy | 83 kcal | 72 kcal | 1008 Energy |
| Energy (kJ) | 346 kJ | 301 kJ | 1062 Energy |
| Protein | 1.67 g | 1.5 g | 1003 Protein |
| Fat | 1.17 g | 1 g | 1004 Total lipid (fat) |
| Saturated fatty acids | 0.12 g | 0.1 g | 1258 Fatty acids, total saturated |
| Monounsaturated fatty acids | 0.093 g | 0.081 g | 1292 Fatty acids, total monounsaturated |
| Polyunsaturated fatty acids | 0.079 g | 0.069 g | 1293 Fatty acids, total polyunsaturated |
| Trans fatty acids | 0 g | 0 g | 1257 Fatty acids, total trans |
| Cholesterol | 0 mg | 0 mg | 1253 Cholesterol |
| Carbohydrate | 18.7 g | 16.3 g | 1005 Carbohydrate, by difference |
| Sugars | 13.67 g | 11.9 g | 2000 Total Sugars |
| Dietary fibre | 4 g | 3.5 g | 1079 Fiber, total dietary |
| Sodium | 3 mg | 2.6 mg | 1093 Sodium, Na |
| Potassium | 236 mg | 205 mg | 1092 Potassium, K |
| Calcium | 10 mg | 8.7 mg | 1087 Calcium, Ca |
| Iron | 0.3 mg | 0.26 mg | 1089 Iron, Fe |
| Water | 77.93 g | 67.8 g | 1051 Water |
| Alcohol | 0 g | 0 g | 1018 Alcohol, ethyl |
Carbohydrate is calculated by difference and includes fibre (USDA method).
Portions
| Portion | Weight | Energy (kcal) | Protein (g) | Fat (g) | Carbohydrate (g) | Sugars (g) | Dietary fibre (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|---|
| 0.5 cup arils (seed/juice sacs) | 87 g | 72 | 1.5 | 1 | 16.3 | 11.9 | 3.5 | 2.6 |
| 1 pomegranate (4" dia) | 282 g | 234 | 4.7 | 3.3 | 52.7 | 38.5 | 11.3 | 8.5 |
| 1 fruit | 250 g | 208 | 4.2 | 2.9 | 46.8 | 34.2 | 10 | 7.5 |
| 1 cup | 175 g | 145 | 2.9 | 2 | 32.7 | 23.9 | 7 | 5.3 |
| Quantity not specified | 88 g | 73 | 1.5 | 1 | 16.5 | 12 | 3.5 | 2.6 |
Per-portion values are calculated from the per-100 g values and the portion weight.
About this record
- Source
- USDA FoodData Central, SR Legacy, 2018-04
- Source record
- fdc:169134
- Published
- 2019-04-01
- Retrieved
- 2026-10-10
- Food group
- Fruit
- Preparation
- raw
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy 2018-04.
Names in other languages
- English: Pomegranates, raw (official name from the source)
- Français: Grenades, crues (machine-translated, confirmed by a second independent pass)
- Deutsch: Granatäpfel, roh (machine-translated, confirmed by a second independent pass)
- Italiano: Melagrane, crude (machine-translated, confirmed by a second independent pass)
- Español: Granadas, crudas (machine-translated, confirmed by a second independent pass)
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Get this by API
The same record, with provenance on every value, from the NutrientGraph API:
curl -s "https://api.nutrientgraph.com/v1/food/foods/fdc:169134" -H "X-API-Key: $API_KEY"Nutrition reference data copied from public food composition tables. Not medical or dietary advice.