QUICK ANSWER
How many calories are in pomegranate?
Raw pomegranate arils provide 83 kcal per 100 g. Scale from the edible portion and keep other states separate.
83 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Pomegranate nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 83 kcal
- Protein
- 1.67 g
- Carbohydrate
- 18.7 g
- Fat
- 1.17 g
- Fibre
- 4 g
- Potassium
- 236 mg
- Vitamin K
- 16.4 µg
- Vitamin C
- 10.2 mg
Source: USDA FoodData Central SR Legacy record 169134. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
1.67 g per 100 g. From Pomegranates, raw.
Carbohydrate
18.7 g per 100 g. From Pomegranates, raw.
Fat
1.17 g per 100 g. From Pomegranates, raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where pomegranate fits in a varied eating pattern.
Potassium
236 mg per 100 g in the selected USDA record.
Vitamin K
16.4 µg per 100 g in the selected USDA record.
Vitamin C
10.2 mg per 100 g in the selected USDA record.
Folate
38 µg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Raw arils
Selected reference.
Packaged plain arils
Use the same state only when no syrup or other ingredient is added.
Pomegranate juice
Not represented by the whole-fruit record.
Molasses or syrup
Concentrated products require their own product record.
PRACTICAL CONTEXT
How pomegranate can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 83 kcal per 100 g, the 50 g example is 41.5 kcal.
Fibre check
The selected record lists 4 g fibre per 100 g.
Protein check
The selected record lists 1.67 g protein per 100 g.
Best logging move
Weigh the edible arils and do not include rind weight; use a separate record for juice or concentrates.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep whole fruit in a cool place or chilled.
After opening or cooking
Keep removed arils covered and chilled.
Prepare
Use clean hands and utensils when separating the edible arils.
Safety boundary
Discard arils with mould or fermented spoilage; the nutrient record does not establish storage duration.
PHOTO LOGGING
How to log pomegranate more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Pomegranates, raw.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Pomegranate calorie and nutrition questions
How many calories are in 100 g of pomegranate?
83 kcal in the selected Pomegranates, raw record.
How much fibre is in pomegranate?
4 g per 100 g in the selected record.
Which pomegranate state does this page use?
Pomegranates, raw. Preparation and edible state are part of the answer.
Does pomegranate juice use the aril values?
No. Juice has a different food form and is not represented by the selected raw-fruit record.
How are the portion calories calculated?
Each portion is scaled from 83 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Pomegranates, raw, per 100 g edible portion. Numeric nutrition and named-portion claims use the selected local USDA record. Preparation notes cover the common USDA forms of this food. The nutrient record does not establish storage duration or food-safety limits; use package directions and current local guidance where relevant.
Open USDA FoodData Central SR Legacy record 169134 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.