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.

Nutrient Packed Pomegranate

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

The nutritional values of "Pomegranates, raw" per 100 grams are:
Nutrition Summary
Total Calories 83
Protein 1.7 g
Fat 0.4 g
Carbohydrate 18.7 g
NutrientsAmount%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 +
Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.


  1. Gopalan et al; Nutritive value of Indian Foods
  2. Karren collins, Nutrition Advisor, American Institute for Cancer Research
  3. 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
  4. Ramulu P. “Total, insoluble and soluble dietary fiber contents of Indian fruits” Journal of Food Composition and Analysis 16 (2003)

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