Pomegranates
Raw

2 cup arils (seed/juice sacs) of pomegranates (Raw) contains 289 Calories The macronutrient breakdown is 81% carbs, 11% fat, and 7% protein. This is a good source of fiber (50% of your Daily Value), potassium (17% of your Daily Value), and vitamin c (39% 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 2 cup arils (seed/juice sacs) of pomegranates (348g)
Nutrient | Value | %DV |
---|---|---|
Calories | 289 | |
Fats | 4g | 5% |
Saturated fats | 0.4g | 2% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 10mg | 0.5% |
Carbs | 65g | 24% |
Net carbs | 51g | |
Fiber | 14g | 50% |
Sugar | 48g | |
Protein | 6g | |
Calcium | 35mg | 3% |
Iron | 1mg | 13% |
Potassium | 821mg | 17% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 0μg | |
Caffeine | 0mg | |
Choline | 26mg | 5% |
Copper | 1mg | 61% |
Fluoride | – | |
Folate (B9) | 132μg | 33% |
Lycopene | 0μg | |
Magnesium | 42mg | 10% |
Manganese | 0.4mg | 18% |
Niacin | 1mg | 6% |
Pantothenic acid | 1mg | 26% |
Phosphorus | 125mg | 18% |
Retinol | 0μg | |
Riboflavin (B2) | 0.2mg | 14% |
Selenium | 2μg | 3% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 19% |
Vitamin A IU | 0IU | |
Vitamin A | 0μg | 0% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.3mg | 20% |
Vitamin C | 35mg | 39% |
Vitamin D IU | 0IU | |
Vitamin D2 | – | |
Vitamin D3 | – | |
Vitamin E | 2mg | 14% |
Vitamin K | 57μg | 48% |
Zinc | 1mg | 11% |
Sugars | ||
Sugar | 48g | |
Sucrose | – | |
Glucose | – | |
Fructose | – | |
Lactose | – | |
Maltose | – | |
Galactose | – | |
Starch | – | |
Fats | ||
Saturated fats | 0.4g | 2% |
Monounsaturated fats | 0.3g | |
Polyunsaturated fats | 0.3g | |
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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