A fruit filled with juicy, sweet seeds called arils. Whether your goal is keto, weight loss, or bodybuilding, here is the full 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.
83Calories per 100g
1.7gProtein
18.7gCarbs
1.2gFat
Calories in any amount of Pomegranate
Weigh your portion and type it in. Values scale from the 100g figures above.
72 kcal ·
1.5g protein ·
16.3g carbs ·
1g fat
Pomegranate calories and macros by amount
Amount
Calories
Protein
Carbs
Fat
1 oz
24 kcal
0.5g
5.3g
0.3g
50 g
42 kcal
0.9g
9.4g
0.6g
100 g
83 kcal
1.7g
18.7g
1.2g
1 serving: 1/2 cup arils (87 g)
72 kcal
1.5g
16.3g
1g
150 g
125 kcal
2.6g
28.1g
1.8g
200 g
166 kcal
3.4g
37.4g
2.4g
250 g
208 kcal
4.3g
46.8g
3g
300 g
249 kcal
5.1g
56.1g
3.6g
500 g
415 kcal
8.5g
93.5g
6g
1 lb
376 kcal
7.7g
84.8g
5.4g
Pomegranate Micronutrients (100g)
Dietary Fiber4 g
Total Sugars13.7 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.
Tired of manual macro math?
Stop typing "Pomegranate calories" into Google. CalorTracker's AI food scanner lets you simply snap a
photo of your plate to calculate calories and macros automatically.