Nutrient Packed Pomegranate

Pomegranate has long been a valuable crop that produces nutritive fruits. The entire tree is of great economic importance. Loaded with vitamins C and B, potassium, folic acid and iron, the pomegranate is in true sense “a superfood”. Above all, each edible seed of pomegranate is a source of fiber. With its delicious taste, easy availability, and relatively economic value, it sure is a soothing fruit for the stomach. Various studies also suggest that pomegranate is very rich in antioxidants, almost three times the antioxidants found in green tea or red wine.

In hot Indian conditions pomegranate is a fruit that’s adds refreshment, color and a zing to the diet. It is often said that one must make most out of the seasonal fruits. For example in the Amla(Gooseberry) season we try to take avail the goodness of its vitamin C, as much as possible. Likewise making maximum out of the deep red pomegranate in its peak season should be one of our nutritive goals of the year.

Available from October through January, half a bowl or half a pomegranate has just 65 calories, packs 3 grams of fiber and 133 mg of potassium.

The pomegranate can be eaten alone, in the juice form, as a part of salads, yoghurts and in various other ways.

Nutritive Content of Pomegranate

Overview of vitamin and mineral content including nutrition charts of the Pomegranate.

Nutritive value per 100 g of Pomegranate (approx. half medium pomegranate can be around 70 to 100 grams)
Principle	Nutritive value (per 100 g)
Calories	65 Kcal
Vitamin C	16 mg
Potassium	133 mg
Magnesium	44 mg
Fiber	2.8 g
Calcium	10 g
Iron	1.79 mg
(Source: Nutritive Value of Indian Foods)