Pomegranate Nutrition Facts: Calories, Macros & Health Benefits
Summary: One cup (174g) of pomegranate contains 144 calories, 3.0g protein, 32.5g carbs, and 2.1g fat. Pomegranate is a good source of vitamin c, folate, vitamin k.
Nutrition Facts — one cup (174g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 144 kcal | 7% |
| Protein | 3.0g | 6% |
| Carbohydrates | 32.5g | 12% |
| Total Fat | 2.1g | 3% |
| Fiber | 7.0g | 25% |
| Sugar | 23.8g | -- |
| Saturated Fat | 0.17g | 1% |
| Sodium | 5.2mg | 0% |
| Potassium | 410.6mg | 9% |
| Calcium | 17.4mg | 1% |
| Iron | 0.52mg | 3% |
| Magnesium | 20.9mg | 5% |
| Zinc | 0.61mg | 6% |
| Vitamin C | 17.8mg | 20% |
| Vitamin B6 | 0.13mg | 8% |
| Folate | 66.1mcg | 17% |
| Vitamin K | 28.5mcg | 24% |
| Phosphorus | 62.6mg | 5% |
Is Pomegranate Good for You?
Pomegranate provides 144 calories per cup (174g) with 3.0g of protein, 32.5g of carbohydrates, and 2.1g of fat. It is a source of vitamin c (20% dv), folate (17% dv), vitamin k (24% dv).
Key Health Benefits of Pomegranate
- Good source of vitamin c (20% dv)
- Good source of folate (17% dv)
- Good source of vitamin k (24% dv)
- Contains 7.0g of dietary fiber per serving
Frequently Asked Questions
How many calories is in pomegranate?
One cup (174g) of pomegranate contains 144 calories.
How much protein is in pomegranate?
One cup (174g) of pomegranate provides 3.0g of protein.
Is pomegranate vegetarian?
Yes, pomegranate is suitable for vegetarian diets.
Is pomegranate vegan?
Yes, pomegranate is completely plant-based and vegan-friendly.
Is pomegranate gluten-free?
Yes, pomegranate is naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track pomegranate and thousands of other foods with the Gram app.