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pomegranate raw
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Pomegranate, raw

🔥 83 Calories
💪 1.7g Protein
⚡ 18.7g Carbohydrates
🥑 1.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Fruits
Pomegranate, raw
Energy density
Moderate
83 kcal per 100g
Macro energy profile
Carb-led
7% Protein · 81% Carbohydrates · 12% Fat
Glycemic profile
Low GI
GI 53 · GL 8
Notable signals
High in fiberLow in fatLow in sodiumUSDA data

Nutritional Information

83
kcal/100g
Protein
1.7g
Carbohydrates
18.7g
Fat
1.2g
Glycemic Index:
53

About Pomegranate, raw

Pomegranate, known scientifically as Punica granatum, is a fruit native to the region extending from Iran to northern India. This vibrant fruit is characterized by its thick, reddish skin and juicy, jewel-like arils that contain a sweet and tangy flavor. Pomegranates have been cultivated since ancient times, appreciated for both their culinary versatility and their health benefits. They are often used in salads, juices, and sauces, and are a staple in Mediterranean and Middle Eastern cuisines. Nutritionally, pomegranate is a low-calorie fruit, providing about 83 calories per 100 grams, and is rich in vitamins, minerals, and antioxidants. Each serving contains approximately 1.7 grams of protein, 18.7 grams of carbohydrates, and 1.2 grams of fat, making it a nutritious addition to a balanced diet. Pomegranates are particularly valued for their high levels of vitamin C, potassium, and dietary fiber, which contribute to various health benefits, including improved heart health and anti-inflammatory properties.

Health Benefits

Rich in antioxidants that help combat oxidative stress.
May reduce inflammation and lower blood pressure.
Supports heart health by improving cholesterol levels.
Boosts memory and cognitive function.
May help prevent certain types of cancer due to its anti-cancer properties.
Promotes digestive health through high fiber content.
May improve exercise performance and recovery.
Supports skin health and slows signs of aging.
Can enhance mood and reduce symptoms of depression.
May aid in weight management due to its low calorie and high fiber content.

Recommended Food Pairings

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Pomegranate and Greek yogurt: The tartness of pomegranate complements the creaminess of yogurt, making for a nutritious breakfast or snack.
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Pomegranate and spinach salad: The sweetness of the pomegranate arils contrasts beautifully with the earthy flavor of spinach, adding color and nutrition.
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Pomegranate juice and sparkling water: A refreshing beverage that combines the health benefits of pomegranate with a fizzy twist.
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Pomegranate and chicken: The sweet-tart flavor enhances marinades and glazes for chicken, adding depth to savory dishes.
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Pomegranate and dark chocolate: A delightful pairing that combines antioxidants from both foods, providing a healthy dessert option.

How to Consume

Serving size
150g, approximately 1 medium pomegranate
Frequency
2-3 times per week
  • •Add fresh pomegranate seeds to salads for a burst of flavor.
  • •Blend pomegranate juice into smoothies for added nutrition.
  • •Use pomegranate arils as a garnish for desserts or main dishes.
  • •Incorporate pomegranate juice into marinades for meats or tofu.
  • •Enjoy pomegranate as a snack by eating the seeds directly.

Selection & Storage

How to choose:

  • ✓Select pomegranates that feel heavy for their size, indicating juiciness.
  • ✓Look for smooth, unblemished skin, which suggests ripeness.
  • ✓Choose fruits with a deep, rich color for the best flavor.
  • ✓Avoid pomegranates with cracks or soft spots, as these may indicate spoilage.
Storage
Store pomegranates in a cool, dry place or in the refrigerator to maintain freshness.
Shelf life
5-7 days refrigerated, 4-6 months frozen

Warnings & Contraindications

  • ⚠️Individuals with certain allergies to pomegranate should avoid consumption.
  • ⚠️Those on medications that affect blood pressure should consult with a healthcare provider before consuming large amounts.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Pomegranate juice can interact with certain medications, including statins.

Frequently Asked Questions

How many calories does Pomegranate, raw have?

Pomegranate, raw contains approximately 83 calories per 100 grams, making it a low-calorie and nutritious fruit option.

Is Pomegranate, raw healthy?

Yes, Pomegranate, raw is considered very healthy due to its high antioxidant content, vitamins, and minerals that support overall health and may help prevent various diseases.

How should Pomegranate, raw be stored?

Pomegranate, raw should be stored in a cool, dry place or in the refrigerator to prolong freshness. If cut, it should be covered and consumed within a few days.

What are the benefits of eating Pomegranate, raw?

Eating Pomegranate, raw can provide numerous health benefits, including improved heart health, reduced inflammation, enhanced memory function, and support for digestive health due to its high antioxidant and fiber content.

How much Pomegranate, raw can I eat per day?

It is recommended to consume pomegranate in moderation, about 150 grams or one medium fruit, 2-3 times per week for optimal health benefits.

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