Food Calories Database

Fruits

Pomegranates, raw

Calories and nutrition facts per 100 g.

83 kcal per 100 g
Protein
1.7 g
Carbohydrates
18.7 g
Fat
1.2 g
Fiber
4 g

Serving calculator

Nutrition

Macronutrients

NutrientAmount per 100 g
Protein1.7 g
Fiber, total dietary4 g
Total Sugars13.7 g
Total lipid (fat)1.2 g
Energy346 kJ
Carbohydrate, by difference18.7 g
Energy83 kcal

Vitamins

NutrientAmount per 100 g
Vitamin E (alpha-tocopherol)0.6 mg
Vitamin D (D2 + D3), International Units0 IU
Vitamin C, total ascorbic acid10.2 mg
Vitamin K (phylloquinone)16.4 µg
Vitamin B-60.1 mg
Vitamin A, RAE0 µg
Vitamin A, IU0 IU
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg

Minerals

NutrientAmount per 100 g
Iron, Fe0.3 mg
Magnesium, Mg12 mg
Phosphorus, P36 mg
Sodium, Na3 mg
Copper, Cu0.2 mg
Manganese, Mn0.1 mg
Calcium, Ca10 mg
Potassium, K236 mg
Zinc, Zn0.3 mg
Selenium, Se0.5 µg

Other nutrients

NutrientAmount per 100 g
Folic acid0 µg
Caffeine0 mg
Theobromine0 mg
Choline, total7.6 mg
Campesterol1 mg
Fatty acids, total saturated0.1 g
Ash0.5 g
Thiamin0.1 mg
Riboflavin0.1 mg
Folate, total38 µg
Water77.9 g
Niacin0.3 mg
Pantothenic acid0.4 mg
Stigmasterol0 mg
Beta-sitosterol4 mg
Fatty acids, total monounsaturated0.1 g
Fatty acids, total polyunsaturated0.1 g
Alcohol, ethyl0 g
Retinol0 µg
SFA 8:00 g
PUFA 22:6 n-3 (DHA)0 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Folate, food38 µg
MUFA 22:10 g
SFA 4:00 g
SFA 6:00 g
SFA 10:00 g
PUFA 18:30 g
PUFA 20:40 g
PUFA 18:40 g
Lutein + zeaxanthin0 µg
Folate, DFE38 µg
Fatty acids, total trans0 g
MUFA 20:10 g
SFA 16:00.1 g
SFA 18:00 g
MUFA 18:10.1 g
PUFA 18:20.1 g
MUFA 16:10 g
SFA 12:00 g
SFA 14:00 g
Cholesterol0 mg

Common serving sizes

  • 282 g (pomegranate (4" dia))
  • 87 g (cup arils (seed/juice sacs))

Compare Pomegranates, raw

Data source: USDA FoodData Central, SR Legacy (FDC ID 169134).