About
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.
Pomegranates, raw
| Nutrition Summary | |
| Total Calories | 83 |
| Protein | 1.7 g |
| Fat | 0.4 g |
| Carbohydrate | 18.7 g |
| Nutrients | Amount | %Daily Value |
| Calcium, Ca | 10 mg | 1 % |
| Copper, Cu | 0.16 mg | 7.9 % |
| Iron, Fe | 0.3 mg | 1.67 % |
| Magnesium, Mg | 12 mg | 3 % |
| Manganese, Mn | 0.12 mg | 5.95 % |
| Phosphorus, P | 36 mg | 3.6 % |
| Potassium, K | 236 mg | 6.74 % |
| Selenium, Se | 0.5 mcg | 0.71 % |
| Sodium, Na | 3 mg | 0.12 % |
| Zinc, Zn | 0.35 mg | 2.33 % |
| Vitamin A | 0 IU | 0 % |
| Vitamin C | 10.2 mg | 17 % |
| Vitamin B6 | 0.08 mg | 3.75 % |
| Vitamin E | 0.6 mg | 2 % |
| Vitamin K | 16.4 mcg | 20.5 % |
| Riboflavin | 0.05 mg | 3.12 % |
| Thiamin | 0.07 mg | 4.47 % |
| Folate, DFE | 38 mcg | 9.5 % |
| Niacin | 0.29 mg | 1.46 % |
| Sugars | 13.67 g | |
| Fiber | 4 g | 16 % |
| Cholesterol | 0 mg | 0 % |
| Water | 77.93 g | |
| Carotene, alpha | 0 mcg | |
| Carotene, beta | 0 mcg | |
| Choline | 7.6 mg | |
| Lycopene | 0 mcg | |
| View all + | ||
- Gopalan et al; Nutritive value of Indian Foods
- Karren collins, Nutrition Advisor, American Institute for Cancer Research
- Rajfer J. and Pantuck A. “Prostate Cancer: Effectiveness of Pomegranate Juice in Men with Normal Sperm Count”. A Pilot Study to Evaluate the Effect of Pomegranate Juice on Semen Parameters in Healthy Male Volunteers
- Ramulu P. “Total, insoluble and soluble dietary fiber contents of Indian fruits” Journal of Food Composition and Analysis 16 (2003)
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APA
Maulishree Jhawer. (2018, December 26). Nutrient Packed Pomegranate. Medindia. Retrieved on Feb 05, 2023 from https://www.medindia.net/patients/lifestyleandwellness/nutrient-packed-pomegranate.htm.
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MLA
Maulishree Jhawer. "Nutrient Packed Pomegranate". Medindia. Feb 05, 2023. <https://www.medindia.net/patients/lifestyleandwellness/nutrient-packed-pomegranate.htm>.
Chicago
Maulishree Jhawer. "Nutrient Packed Pomegranate". Medindia. https://www.medindia.net/patients/lifestyleandwellness/nutrient-packed-pomegranate.htm. (accessed Feb 05, 2023).
Harvard
Maulishree Jhawer. 2021. Nutrient Packed Pomegranate. Medindia, viewed Feb 05, 2023, https://www.medindia.net/patients/lifestyleandwellness/nutrient-packed-pomegranate.htm.
Latest Publications and Research on Nutrient Packed Pomegranate
- Seasonal Population Dynamics, Sampling Distribution, and Fixed-Precision Sequential Sampling of Spectrobates ceratoniae (Lepidoptera: Pyralidae) in Pomegranate Orchards. - Published by PubMed
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- Superstition, Misconceptions and Magical Beliefs in Burns Patients - A Cross Sectional Study of 100 Patients. - Published by PubMed
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