Calories in Pomegranate
Pomegranate has about 72 calories per 1/2 cup arils (87 g), or 83 kcal per 100 g. That serving gives you 1.5 g protein, 16.3 g carbs and 1 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Pomegranates, raw).
| Nutrient | Per 100 g | 1/2 cup arils (87 g) | 1 whole pomegranate (280 g) |
|---|---|---|---|
| Calories | 83 kcal | 72 kcal | 232 kcal |
| Protein | 1.7 g | 1.5 g | 4.7 g |
| Carbohydrates | 18.7 g | 16.3 g | 52.4 g |
| Fat | 1.2 g | 1 g | 3.3 g |
| Fiber | 4 g | 3.5 g | 11.2 g |
| Sugar | 13.7 g | 11.9 g | 38.4 g |
| Sodium | 3 mg | 3 mg | 8 mg |
About Pomegranate
Pomegranate seeds (arils) are about 83 kcal per 100 g with 4 g fibre. A whole fruit yields roughly 280 g of arils — around 230 kcal — which is more than people expect.
Tip: A half-cup of arils on a salad or yogurt is 70 kcal and adds a lot of flavour.
Burn off 72 kcal
Rough estimates for a 70 kg adult.
- Brisk walking16 min
- Running7 min
- Cycling9 min
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Portion sizes are where calorie counts go wrong. Take a photo of your pomegranate and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in pomegranate?+
About 72 kcal per 1/2 cup arils (87 g), or 83 kcal per 100 g. Moderate-calorie fruit; the fibre is in the seeds.
How many calories in 1 whole pomegranate?+
1 whole pomegranate (280 g) is roughly 232 kcal with 4.7 g protein, 52.4 g carbs and 3.3 g fat.
How much protein is in pomegranate?+
About 1.5 g per 1/2 cup arils. It is not a major protein source, so pair it with daal, yogurt, eggs, chicken or fish to balance the meal.
Is pomegranate good for weight loss?+
Pomegranate is low in calorie density (83 kcal per 100 g), so it fills you up for relatively few calories and fits easily into a weight-loss diet.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.