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How Many Calories in Pomegranates, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 24 kcal | 0.5g |
| 100g | 83 kcal | 1.7g |
| 0.5 cup arils | 72 kcal | 1.5g |
A pomegranates, raw contains 83 calories per 100g. A typical 0.5 cup arils (87g) provides about 72 calories. Pomegranates, Raw is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Pomegranates, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (87g) |
|---|---|---|
| Calories | 83 kcal | 72 kcal |
| Protein | 1.7g | 1.5g |
| Carbohydrates | 18.7g | 16.3g |
| of which Sugars | 13.7g | 11.9g |
| Fat | 1.2g | 1.0g |
| of which Saturates | 0.1g | 0.1g |
| Fibre | 4.0g | 3.5g |
| Sodium | 3.0mg | 3mg |
| Potassium | 236.0mg | 205mg |
| Calcium | 10.0mg | 9mg |
| Iron | 0.3mg | 0.3mg |
| Vitamin C | 10.2mg | 8.9mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 0.5µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of fibre (14% DV)
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- A good source of vitamin C (11% DV)
- Calories: 4% DV
- Protein: 3% DV
- Carbohydrates: 7% DV
- Fibre: 14% DV
- Fat: 2% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 5% DV
- Calcium: 1% DV
- Iron: 2% DV
- Vitamin C: 11% DV
- Vitamin A: 0% DV
- Selenium: 1% DV
- Riboflavin (B2): 8% DV
Useful for tracking pomegranates, raw
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Have a cat or dog? Check whether pomegranates, raw is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out pomegranates, raw for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Ripeness affects sugar content — a very ripe piece of fruit can carry noticeably more natural sugar than an under-ripe one of the same size.
Frequently Asked Questions
How many calories in pomegranates, raw per 100g?
Pomegranates, Raw contains 83 calories per 100g, based on USDA reference data.
Is pomegranates, raw high in calories?
A 0.5 cup arils of pomegranates, raw (87g) has around 72 calories — roughly 4% of a 2,000-calorie daily intake.
Is pomegranates, raw good for weight loss?
At 83 calories per 100g, pomegranates, raw is relatively low in calories and can fit well into a weight-loss diet. A 0.5 cup arils provides about 72 calories.
How much protein is in pomegranates, raw?
Pomegranates, Raw contains 1.7g of protein per 100g.
Is pomegranates, raw a good source of fibre?
Yes — pomegranates, raw provides 4.0g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does pomegranates, raw compare to apples, dried, sulfured, stewed?
Pomegranates, Raw has 83 calories per 100g, close to apples, dried, sulfured, stewed at 83 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of pomegranates, raw for 20g of protein?
With 1.7g of protein per 100g, you'd need roughly 1176g of pomegranates, raw to reach 20g of protein
Foods with a similar calorie count
Other fruits closest to pomegranates, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pomegranates, Raw (this page) | 83 kcal | 1.7g | 18.7g | 1.2g |
| Apples, Dried, Sulfured, Stewed | 83 kcal | 0.2g | 20.7g | 0.1g |
| Apricots, Canned, Heavy Syrup Pack, with Skin | 83 kcal | 0.5g | 21.5g | 0.1g |
| Apricots, Canned, Heavy Syrup Pack, without Skin | 83 kcal | 0.5g | 21.4g | 0.1g |
| Cherries, Sweet, Canned, Pitted | 83 kcal | 0.6g | 21.3g | 0.1g |
| Pineapple, Canned, Extra Heavy Syrup Pack, Solids and Liquids | 83 kcal | 0.3g | 21.5g | 0.1g |
| Sapodilla, Raw | 83 kcal | 0.4g | 20.0g | 1.1g |
More kit for pomegranates, raw tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.