Pomegranates, raw

Nutrition Facts — per 100g & per serving (1 small)

Data: USDA FoodData Central, SR Legacy (2018). FDC ID: 169134. CC0 1.0.

Nutrient	Per 100g	Per Serving	% DV*	vs Fruits and Fruit Juices Avg
Calories	83.0kcal	72.2kcal	4%	≈ cat average
Total Fat	1.2g	1.0g	2%	↑ higher than cat avg
Saturated Fat	0.1g	0.1g	1%	≈ cat average
Total Carbs	18.7g	16.3g	5%	≈ cat average
Fiber	4.0g	3.5g	14%	↑ higher than cat avg
Total Sugar	13.7g	11.9g	24%	≈ cat average
Protein	1.7g	1.5g	3%	↑ higher than cat avg
Sodium	3.0mg	2.6mg	0%	↓ lower than cat avg

* Percent Daily Values based on a 2,000 calorie diet. Individual needs vary. Last reviewed: 2026-08-19.

See glycemic load & diabetes verdict for Pomegranates →

Quick Comparison — Pomegranates vs Fruits and Fruit Juices Average

Compared to the average food in Fruits and Fruit Juices: Calories — 83 vs avg 87 · Carbs — 18.7g vs avg 21.6g · Fiber — 4.0g vs avg 2.5g · Protein — 1.7g vs avg 0.9g · Fat — 1.2g vs avg 0.6g · Sodium — 3mg vs avg 17mg

Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.