VeganFruits

Pomegranate

Nutrition Facts Per 100g

Pomegranate is a popular fruit enjoyed across India. A 100g serving provides 83 kcal, primarily from 18.7g of carbohydrates including natural sugars. Notably, it supplies Carbohydrates (approximately 14% of a typical adult's daily needs) and Dietary Fiber (approximately 13% of a typical adult's daily needs). Here is the detailed nutrition breakdown for Pomegranate.

Nutrition Summary

83kcalCalories

1.7gProtein

18.7gCarbs

1.2gFat

4.0gFiber

Protein 8% Carbs 90% Fat 13%

Micronutrients

Calcium10.0 mg(1%)

Iron0.3 mg(2%)

Zinc0.4 mg(4%)

Potassium236 mg(8%)

Sodium3.0 mg(1%)

Magnesium12.0 mg(3%)

Phosphorus36.0 mg(5%)

Thiamin (B1)0.1 mg(6%)

Riboflavin (B2)0.1 mg(4%)

Niacin (B3)0.3 mg(2%)

Vitamin C10.2 mg(12%)

Vitamin A0 µg(0%)

Folate (B9)15.0 µg(4%)

Vitamin B60.1 mg(4%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.6 mg(4%)

Fat Breakdown4

MUFA0.1 g

PUFA0.1 g

Omega-30.1 g

Omega-60.1 g

Limit These2

Saturated Fat0.1 g

Cholesterol0 mg

Common Serving Sizes

1 fruit282g

234 kcal4.8g protein

1 cup174g

144 kcal3.0g protein

100 g100g

83 kcal1.7g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Pomegranate?

Pomegranate contains 83 kcal per 100g. A typical serving (1 fruit) contains approximately 234 kcal.

How much protein is in Pomegranate?

Pomegranate provides 1.7g of protein per 100g, which is approximately 3% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Pomegranate good for weight loss?

Pomegranate is a moderate-calorie food at 83 kcal per 100g. It can be part of a weight-loss diet when consumed in appropriate portions.

Is Pomegranate vegan?

Yes, Pomegranate is vegan — it contains no animal-derived ingredients.

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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