1 cup arils (seed/juice sacs) of pomegranate (raw) contains 144 Calories. The macronutrient breakdown is 81% carbs, 11% fat, and 7% protein. This is a good source of fiber (25% of your Daily Value), potassium (9% of your Daily Value), and vitamin c (20% of your Daily Value).
- 50 grams
- 100 grams
- 200 grams
- 0.5 pomegranate
- 1 pomegranate
- 2 pomegranate
- 0.5 cup arils (seed/juice sacs)
- 1 cup arils (seed/juice sacs)
- 2 cup arils (seed/juice sacs)
Nutrition Facts
For 1 cup arils (seed/juice sacs) of pomegranate (174g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 144 | |
| Fats | 2g | 3% |
| Saturated fats | 0.2g | 1% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 5mg | 0.2% |
| Carbs | 33g | 12% |
| Net carbs | 26g | |
| Fiber | 7g | 25% |
| Sugar | 24g | |
| Protein | 3g | |
| Calcium | 17mg | 2% |
| Iron | 1mg | 7% |
| Potassium | 411mg | 9% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0μg | |
| Caffeine | 0mg | |
| Choline | 13mg | 2% |
| Copper | 0.3mg | 31% |
| Fluoride | – | |
| Folate (B9) | 66μg | 17% |
| Lycopene | 0μg | |
| Magnesium | 21mg | 5% |
| Manganese | 0.2mg | 9% |
| Niacin | 1mg | 3% |
| Pantothenic acid | 1mg | 13% |
| Phosphorus | 63mg | 9% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 7% |
| Selenium | 1μg | 2% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 10% |
| Vitamin A IU | 0IU | |
| Vitamin A | 0μg | 0% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.1mg | 10% |
| Vitamin C | 18mg | 20% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 1mg | 7% |
| Vitamin K | 29μg | 24% |
| Zinc | 1mg | 6% |
| Sugars | ||
| Sugar | 24g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.2g | 1% |
| Monounsaturated fats | 0.2g | |
| Polyunsaturated fats | 0.1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | – | |
| Arginine | – | |
| Aspartic acid | – | |
| Cystine | – | |
| Glutamic acid | – | |
| Glycine | – | |
| Histidine | – | |
| Hydroxyproline | – | |
| Isoleucine | – | |
| Leucine | – | |
| Lysine | – | |
| Methionine | – | |
| Phenylalanine | – | |
| Proline | – | |
| Serine | – | |
| Threonine | – | |
| Tryptophan | – | |
| Tyrosine | – | |
| Valine | – | |
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