Calories in pomegranate
Raw. 83 kcal (347 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Pomegranate is eaten for its arils, the juicy seed sacs inside the fruit, and these are more energy-dense than most fresh fruit at 83 kcal (347 kJ) per 100 g. Most of the energy is natural sugar (about 14 g per 100 g), but the edible seeds also give 4 g of fibre. Pomegranate contributes vitamin K, folate and potassium.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 87 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 72 kcal | – |
| Energy | 302 kJ | – |
| Protein | 1.5 g | 3% |
| Total fat | 1 g | 1% |
| Saturated | 0.1 g | <1% |
| Monounsaturated | 0.08 g | – |
| Polyunsaturated | 0.07 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 16.3 g | 6% |
| Sugars | 11.89 g | – |
| Fibre | 3.5 g | 12% |
| Water | 67.8 g | – |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Vitamin C | 8.9 mg | 10% |
| Vitamin E | 0.522 mg | 3% |
| Vitamin K | 14.3 µg | 12% |
| Thiamin (B1) | 0.058 mg | 5% |
| Riboflavin (B2) | 0.046 mg | 4% |
| Niacin (B3) | 0.255 mg | 2% |
| Pantothenic acid (B5) | 0.328 mg | 7% |
| Vitamin B6 | 0.065 mg | 4% |
| Folate | 33.1 µg | 8% |
| Choline | 6.6 mg | 1% |
| Minerals | ||
| Calcium | 8.7 mg | <1% |
| Iron | 0.261 mg | 1% |
| Magnesium | 10.4 mg | 2% |
| Phosphorus | 31.3 mg | 3% |
| Potassium | 205.3 mg | 4% |
| Sodium | 2.6 mg | <1% |
| Zinc | 0.305 mg | 3% |
| Copper | 0.137 mg | 15% |
| Manganese | 0.104 mg | 5% |
| Selenium | 0.435 µg | <1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1/2 cup arils | 87 | 72 | 302 | 1.5 | 16.3 | 1 |
| 1 whole pomegranate (4 in) | 282 | 234 | 979 | 4.7 | 52.7 | 3.3 |
Things worth knowing
- Half a cup of arils (87 g) has about 72 kcal (302 kJ). The edible part of a whole 4-inch pomegranate weighs about 282 g, or roughly 234 kcal (979 kJ).
- Pomegranate juice loses almost all of the fibre: bottled juice has about 54 kcal per 100 g and only 0.1 g of fibre, compared with 4 g in the arils.
- A whole pomegranate provides about 11 g of fibre, around 40% of the Daily Value, and about 46 µg of vitamin K, over a third of the DV.
Converting these figures
One 1/2 cup arils of pomegranate is 72 kcal, which is 302 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 288 g of pomegranate to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 37 fruits in one table →
Source: USDA FoodData Central, SR Legacy 09286. Values are averages; individual samples vary with variety, growing conditions, and preparation.