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USDA Nutrition Facts (varies by size, 100g base)

Calories & Macros in Pomegranate

A fruit filled with juicy, sweet seeds called arils. Whether your goal is keto, weight loss, or bodybuilding, here is the exact nutritional breakdown you need to hit your macronutrient goals.

💡 Serving Size Guide

A standard serving of 1/2 cup arils weighs approximately 87g.
That means one serving contains 72 calories, 1.5g of protein, and 16.3g of carbs.

83 Calories per 100g
1.7g Protein
18.7g Carbs
1.2g Fat

Pomegranate Micronutrients (100g)

  • Dietary Fiber 4 g
  • Total Sugars 13.7 g
  • Net Carbs (Total Carbs - Fiber) 14.7 g

Frequently Asked Questions

Is Pomegranate good for weight loss?

With 83 calories per 100g, Pomegranate can absolutely be part of a healthy diet. Because it contains 4g of dietary fiber and 1.7g of protein, it helps regulate satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).

Can I eat Pomegranate on a Keto Diet?

The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Pomegranate has 14.7g of net carbs (18.7g total minus 4g fiber). You should consume this sparingly or avoid it to stay in ketosis.

Does Pomegranate have high protein?

Providing 1.7g of protein per 100g, Pomegranate is lower in protein. You may want to pair it with higher-protein foods to hit your macro targets.

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