Fruits / Tropical Fruits
Pomegranate
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 44% |
| Calories | 64kcal / 2530kcal (2%) |
Macronutrients
Protein | 0.7 g/ 71g (0.99%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 14.5 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 4 mg/ 70mg (5%) |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Phosphorus | 43 mg/ 700mg (6%) |
Iron | 0.9 mg/ 12mg (7%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Pomegranate is a sweet-tart fruit with juicy arils (the edible seeds). For 100g, it has about 64 kcal, 3g fiber, and around 10g sugar.
Why it matters to health
Pomegranate can support digestion and fullness because it has dietary fiber (3g per 100g). The fruit’s natural sugars also give quick energy, but it’s best to pair it with meals or snacks that include protein or healthy fats so your blood sugar rises more gently. It’s also naturally low in fat and cholesterol (about 0.4g total fat and 0mg cholesterol), which makes it a good fruit choice for everyday eating. Since it has 10.2g sugar per 100g, portion size matters—especially if you’re having it as a snack often.
Healthier tips
- For snacks: have about 1 small bowl (around 1/2 to 1 cup) of arils, then pair with plain yogurt or a handful of nuts to balance the sweetness.
- For meals: use pomegranate as a topping for oatmeal, yogurt, or salads instead of adding extra sugary desserts.
- Because it’s a fruit with natural sugar, enjoy it regularly but keep portions consistent across your 3 meals + 1–2 snacks per day.
- Choose whole arils over juice when possible—whole fruit keeps more fiber.
Common Filipino dishes
Pomegranate arils as salad topping, pomegranate yogurt bowl, pomegranate fruit platter, pomegranate agua fresca (less sweet), pomegranate in fruit salad
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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