Calories in Pomegranate
Pomegranate is a sweet and tangy fruit packed with antioxidants, vitamins, and minerals. One cup of pomegranate arils provides a good amount of fiber, vitamin C, and vitamin K, making it a healthy addition to your diet.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 pomegranate (3-3/8" dia) (154g) | 1 pomegranate (3-3/8" dia) (154g) | 105 | 1.5g | 26.4g | 0.5g |
| 1 oz (28g) | 1 oz (28g) | 19 | 0.3g | 4.9g | 0.1g |
| 1 serving (154 g) | 1 serving (154 g) | 105 | 1.5g | 26.4g | 0.5g |
Health Benefits
Rich in powerful antioxidants that help protect the body from cellular damage.
May support heart health by lowering blood pressure and improving cholesterol levels.
Contains anti-inflammatory compounds that may help reduce inflammation in the body.
Nutrition Tips
- Add pomegranate arils to yogurt, oatmeal, or salads for a burst of flavor and crunch.
- Use pomegranates in smoothies or as a garnish for healthy desserts.
- Choose pomegranates that are heavy and firm, without bruises or cracks.
- Whole pomegranates can be stored at room temperature for a week or in the refrigerator for up to two months.
- To easily remove arils, cut the pomegranate in half and tap it with a wooden spoon over a bowl of water.
GAYA Tracking Tip
For accurate results when logging pomegranate, photograph the peeled pomegranate or the arils in a separate bowl. GAYA can better estimate the quantity when the arils are clearly visible.
Frequently Asked Questions
Is pomegranate high in calories?+
Pomegranate is moderate in calories, with one cup of arils providing about 144 calories. It's rich in nutrients and fiber, making it a satisfying and nutritious choice.
Is pomegranate good for diabetics?+
While pomegranate contains natural sugars, its glycemic index is low to medium due to its high fiber content. It can be part of a balanced diet for diabetics in moderate amounts, but portion size should be monitored.
What is the best way to eat pomegranate?+
The best way to eat pomegranate is to extract the arils (seeds) and consume them raw. They can be added to salads, yogurt, oatmeal, or used in smoothies and desserts. They can also be juiced for pomegranate juice.
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