Health Benefits of Pomegranate, Calories, and Nutrition Facts

Pomegranate is a ruby-red fruit with juicy seeds—known as arils—that can be introduced to salads, cocktails, and meat- or rice-primarily based entrees. This flexible fruit affords crucial vitamins and minerals, together with diet C and copper, together with a healthful dose of fiber.

Like the maximum result, pomegranate is very low in fats and sodium. While it may be exertions-intensive to lose the arils from the flesh of the pomegranate, it is well worth it for its vibrant flavor and antioxidants.

Pomegranate Nutrition Facts

One pomegranate (282g) affords 234 calories, 4.7g of protein, 52.7g of carbohydrates, and 3.3g of fats. Pomegranate seeds, or arils, are an excellent source of fiber and are rich in potassium, phosphorus, magnesium, and calcium. These nutrient statistics, for one pomegranate that is four inches in diameter, are Vidalista 20 mg with the aid of the USDA.


Pomegranate energy come by and large from carbohydrates. There are styles of carbohydrates in pomegranate. You’ll get 21 grams of sugar if you consume a medium-sized fruit. You’ll also advantage from 6 grams of fiber, or 21% of the recommended day-by-day intake.

As anticipated, carb counts, sugars, and calories are distinct for pomegranate juice as compared to the fruit. According to USDA data, one cup (8 oz) of 100% pomegranate juice presents 134 energy, 33 grams of carbohydrates, 31 grams of sugar, and 0 grams of fiber.

A Pomegranate juice cocktail (pomegranate juice mixed with other fruit juices and added sugar) normally have extra energy, carbs, and sugar than simple pomegranate juice. The predicted glycemic load (GL) of sparkling pomegranate is 18. Glycemic load is an estimated glycemic index that considers the serving size of a given food or beverage. It is considered more helpful than just using the glycemic index for human beings to select ingredients primarily based on their outcomes on blood glucose.


There is fat in pomegranates. There is much less than 1 gram of saturated fats, polyunsaturated fat, and monounsaturated fats in the entire fruit. These small quantities are not possible to make a considerable distinction on your eating regimen except if you consume a considerable amount of these meals.


Pomegranate offers a small quantity of protein. A medium-sized fruit provides 3 grams of protein. You’ll get nearly 5 grams of protein from a larger fruit. Pomegranate juice, however, offers nearly no protein (0. 4 grams according to cup).

Vitamins and Minerals

Whole, clean pomegranate carries important nutrients and minerals. There is 16mg of diet C in a medium-sized fruit, which is about 18% of the advocated day-by-day value primarily based on a 2,000-calorie eating regimen. A medium-sized pomegranate additionally contains 28% of the endorsed daily intake of nutrition K for girls and 21% for guys. Vitamin K is a fat-soluble vitamin that Super P Force Pills helps with blood clotting functions in the frame.

According to the USDA, in case you drink pomegranate juice, you’ll still benefit from vitamin K, folate, and (a few) coppers, however, the juice affords nearly no nutrition C. However, new merchandise comes out each day, which may also consist of diet C. It is exceptional to check meal labels.

Pomegranate Calories

One pomegranate (282g) provides 234 energy, eighty one% of which comes from carbs, 12% from fats, and 8% from protein.


Pomegranate is a decreased-calorie, very low-fat, nutrient-dense food providing a large amount of fiber. The fruit is likewise an outstanding source of potassium, magnesium, vitamin C, and zinc.

Health Benefits

Pomegranate seeds and juice contain compounds and vitamins with fitness-selling characteristics.

Helps Build Bones, Cartilage, and Muscle

Pomegranates provide plenty of nutrition C (L-ascorbic acid). This vitamin is critical for precise bone shape, cartilage, muscle, and blood vessels. It also aids in the absorption of iron and promotes wound recuperation. Vitamin C should be consumed thru the food regimen due to the fact our bodies are not able to make it.

Fights Oxidative Stress

According to the National Institutes of Health, “Ongoing research is inspecting whether nutrition C, by using limiting the dangerous effects of free radicals through its antioxidant interest, might assist prevent or delay the development of sure cancers, cardiovascular disease, and different illnesses wherein oxidative stress plays a causal function.”

Pomegranates also comprise other antioxidant compounds, together with quercetin and anthocyanins, which additionally repair mobile harm caused by oxidative stress.

Helps Regulate Blood Sugar and Digestion

You’ll get a healthy improvement in fiber whilst you consume pomegranate arils (not juice). Most people don’t get enough fiber in their diets each day. Fiber enables boosts satiety, improves digestive fitness, and might help lower blood LDL cholesterol. It additionally allows for the gradual absorption of sugar, so your blood glucose doesn’t spike after consuming.

Lowers Blood Pressure

A research evaluation analyzing the impact of pomegranate juice on blood pressure shows that ingesting about one cup of the juice can help reduce systolic and diastolic blood pressure and will gain humans with hypertension and those at hazard for high blood pressure and cardiovascular ailment.

Improves Exercise Performance

The antioxidants in pomegranate juice can fortify muscle tissues and help them get better after a workout. They may additionally enhance performance for the duration of the Vidalista Black 80.


Pomegranate allergies are not common, however, they are possible. Symptoms might also include itching, swelling, runny nostril, and trouble breathing. If you believe you studied that you may be allergic to pomegranate, see an allergy expert to get a diagnosis.

Adverse Effects

Certain medicinal drugs for excessive LDL cholesterol (commonly called statins) may also interact with pomegranate juice. Both pomegranate juice and grapefruit juice have a similar impact on the frame, so those and other medicinal drugs that have interaction with grapefruit juice may additionally have interaction with the juice from pomegranates. If you’re on remedy, communicate together with your healthcare issuer earlier than which includes fruit in your food regimen to live safely.

Because pomegranate is wealthy in nutrition K, it can intrude with the blood clotting medicine Coumadin (warfarin). But suitable dietary stages of diet K vary, so talk about your weight loss program with your doctor if you take this medicine.


American grocery shops generally stock the simplest sort of pomegranates, called the Wonderful. But someplace else inside the globe, other sorts with distinct-colored pores and skin and arils (in addition to flavor variations) are cultivated.

When It’s Best

The fruit is in season from the overdue summer season into early wintry weather. A clean ripe pomegranate ought to feel heavy whilst it is ready to eat. The pores and skin ought to sense company and feature a brilliant pink to deep purple color and a leathery appearance. Pomegranates that have started to show brown are possibly past their prime, however, abrasions to the fruit do now not affect its excellent (and also you don’t devour the pores and skin anyway, so there’s no need to discard the fruit if it has marks).

You can also buy just pomegranate arils (seeds) in some grocery stores’ refrigerated or frozen sections, however, they are frequently extra expensive than purchasing the entire fruit.

Storage and Food Safety

Keep your pomegranates intact until you’re geared up to devour the arils. Whole fruit will preserve at room temperature or inside the refrigerator (in a plastic bag) for up to 3 months. However, the arils are handiest accurate for approximately 3 days as soon as they are eliminated from the fruit. Keep clean arils refrigerated. If you purchase packing containers of pomegranate arils, already eliminated from the fruit, preserve those within the fridge, too.

How to Prepare?

Pomegranate arils are juicy spherical jewels, packed with taste. Inside each aril is a white seed that you may eat or spit out, even though the seeds provide fiber. Most people pick no longer to devour the skin or the white flesh that surrounds the arils. Both are frequently defined as sour.

Many human beings are regularly intimidated by using complete pomegranates due to the fact putting off the seeds can be a chore. But once you have got the desired technique down, it will become smooth to do speedily.

There are several special ways to de-seed a pomegranate, however, the handiest approach is to cut the fruit into quarters and immerse the portions in a huge bowl of water. Massage the fruit to eliminate the seeds and region them in a separate smaller bowl. Then throw away the bowl of water in conjunction with the unusable pores and skin and pomegranate flesh. This method also facilitates saves you the juice from staining your apparel.

Once you’ve got your pomegranate arils, sprinkle them in yogurt, on a salad, or into your sparkling water, or devour them on your own as a snack.

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