Pomegranate: Nutrition Facts
Pomegranate is a fruit eaten mainly as its juicy seed sacs, called arils. Per 100 g the arils provide roughly 18.7 g of carbohydrate, 4 g of fiber, and little protein or fat. The USDA SR Legacy entry below describes the raw form.
| Energy (kcal) | Protein (g) | Carb (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|
| 83 | 1.7 | 18.7 | 4.0 | 1.2 |
Percent Daily Value by serving
| Serving | Energy (kcal) | Protein (g) | Carb (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|---|
| 100 g | 83 (4%) | 1.7 (3%) | 18.7 (7%) | 4.0 (14%) | 1.2 (2%) |
| 1 whole pomegranate (~282 g) | 234 (12%) | 4.7 (9%) | 52.7 (19%) | 11.3 (40%) | 3.3 (4%) |
| 0.5 cup arils (~87 g) | 72 (4%) | 1.5 (3%) | 16.3 (6%) | 3.5 (12%) | 1.0 (1%) |
Percent Daily Value shows how much a nutrient in one serving contributes to a daily diet, based on the United States Food and Drug Administration reference intake of 2,000 calories a day. The FDA notes that 2,000 calories a day is used for general nutrition advice and that individual needs vary. The values below are calculated from the USDA macros for this food. FDA Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9), accessed 2026-06-05.
| Serving | Amount | % Daily Value |
|---|---|---|
| Energy (kcal) | 83 | 4% |
| Protein (g) | 1.7 | 3% |
| Carb (g) | 18.7 | 7% |
| Fiber (g) | 4.0 | 14% |
| Fat (g) | 1.2 | 2% |
How much protein in Pomegranate?
Pomegranate, raw, contains 1.7 g of protein per 100 g, per the USDA FoodData Central entry cited below. A typical 1 whole pomegranate (~282 g) serving therefore provides about 4.7 g of protein.
How many calories in Pomegranate?
Pomegranate, raw, supplies about 83 kcal per 100 g. A 1 whole pomegranate (~282 g) serving works out to roughly 234 kcal.
Common serving sizes
- 1 whole pomegranate (~282 g): 234 kcal, 4.7 g protein, 3.3 g fat
- 0.5 cup arils (~87 g): 72 kcal, 1.5 g protein, 1.0 g fat
Source: USDA FoodData Central, fdcId 169134, accessed 2026-05-29
References
- Pomegranates, raw - USDA FoodData Central. USDA FoodData Central. Accessed 2026-05-29.
Last reviewed: 2026-05-29