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Pomegranate

Pomegranate

EverydayFresh

Pomegranate is a distinctive fruit characterized by its round shape and leathery red rind containing hundreds of edible seeds called arils. Each juicy aril is rich in antioxidants, particularly punicalagins, and provides a bright, sweet-tart flavor while offering significant amounts of vitamin C and potassium. The fruit is typically in season during fall and early winter months, with the seeds being consumed fresh or used to add color and nutrition to salads, desserts, and beverages.

Macro Impact

A 1/2 cup serving contains 72 calories, 1g protein, 16g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 72 calories?
Walking3.5 mph, moderate pace
17 min
YogaModerate effort, gentle pace
12 min
SwimmingModerate effort, freestyle
9 min
Biking12-14 mph, moderate effort
7 min
StairsStair climbing, moderate pace
8 min
Running5 mph (12 min/mile)
6 min

Nutrition Facts

Serving size1/2 cup (87 g)
Amount per serving
Calories72
% Daily Value*
Total Fat1g
1%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.3g
Cholesterol0mg
0%
Sodium3mg
0%
Total Carbohydrate16g
6%
Dietary Fiber3g
12%
Total Sugars12g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium9mg
1%
Iron0.3mg
1%
Potassium205mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
16 / 275 g
6%
Fiber
3 / 28 g
12%
Sugars
12 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
1 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
1 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
8%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
33 / 400 mcg
8%
Vitamin A
0 / 800 mcg
0%
Vitamin C
9 / 83 mg
11%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
3%
Vitamin K
14 / 105 mcg
14%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
15%
Iron
0 / 13 mg
2%
Magnesium
10 / 370 mg
3%
Manganese
0 / 2 mg
5%
Phosphorous
31 / 700 mg
4%
Potassium
205 / 3k mg
7%
Selenium
0 / 55 mcg
1%
Sodium
3 / 2.3k mg
0%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
68 g
Caffeine
0 mg
Choline
7 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Pomegranates, raw. USDA Standard Reference, Legacy. Food ID 169134.
  2. 2.Pomegranate, raw. Canadian Nutrient File. Food ID 1667.
  3. 3.Pomegranate, raw. Frida. Public Food Key 632.
  4. 4.Pomegranate, peeled, raw. Australian Nutrient Database. Public Food Key F006842.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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