Calories in Pomegranate, raw
Generic food Raw Fruits
Pomegranate, raw contains 83 kcal per 100 g. A typical serving of 1 pomegranate, 4" dia (282 g) provides about 234 kcal.
Roughly 81% of its calories come from carbohydrates, with 11% from fat and 7% from protein (estimated with general energy factors).
That is more energy than the typical item in fruits and fruit juices on FoodFactly, where the median is 60 kcal per 100 g across 386 foods.
100 g provides 18% of the Daily Value for copper, 14% of the Daily Value for Vitamin K and 11% of the Daily Value for Vitamin C.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 83 kcal | |
| Total fat M | 1.2 g | 2% |
| Saturated fat M | 0.12 g | 0.6% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 3 mg | 0.1% |
| Total carbohydrates C | 18.7 g | 7% |
| Dietary fiber M | 4 g | 14% |
| Total sugars M | 13.7 g | |
| Protein M | 1.7 g | 3% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C M | 10.2 mg | 11% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.6 mg | 4% |
| Vitamin K M | 16.4 µg | 14% |
| Thiamin (B1) M | 0.067 mg | 6% |
| Riboflavin (B2) M | 0.053 mg | 4% |
| Niacin (B3) M | 0.29 mg | 2% |
| Pantothenic acid (B5) M | 0.38 mg | 8% |
| Vitamin B6 M | 0.075 mg | 4% |
| Folate (B9) C | 38 µg | 10% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 7.6 mg | 1% |
| Calcium M | 10 mg | 0.8% |
| Iron M | 0.3 mg | 2% |
| Magnesium M | 12 mg | 3% |
| Phosphorus M | 36 mg | 3% |
| Potassium M | 236 mg | 5% |
| Zinc M | 0.35 mg | 3% |
| Copper M | 0.16 mg | 18% |
| Manganese M | 0.12 mg | 5% |
| Selenium M | 0.5 µg | 0.9% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 7%
- Carbohydrates 81%
- Fat 11%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.7 gin the top quarter of fruits and fruit juices (median 0.61 g)
- Fiber4 gin the top quarter of fruits and fruit juices (median 1.6 g)
- Sugars13.7 gabove the median for fruits and fruit juices (median 11 g)
- Fat1.2 gin the top quarter of fruits and fruit juices (median 0.19 g)
- Saturated fat0.12 gin the top quarter of fruits and fruit juices (median 0.021 g)
- Protein per 100 kcal2 gprotein density, useful for comparing foods with different calorie levels
- Water77.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat M | 0.093 g |
|---|---|
| Polyunsaturated fat M | 0.079 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.079 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.006 g |
| SFA 14:0 ? | 0.006 g |
| SFA 16:0 ? | 0.07 g |
| SFA 18:0 ? | 0.038 g |
| MUFA 18:1 ? | 0.077 g |
| PUFA 18:3 ? | 0 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.012 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.004 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 0 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Sterols (3)
| Stigmasterol M | 0 mg |
|---|---|
| Campesterol M | 1 mg |
| Beta-sitosterol M | 4 mg |
Other components (11)
| Water M | 77.9 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.53 g |
| Theobromine Z | 0 mg |
| Energy C | 346 kJ |
| Vitamin A, IU C | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food M | 38 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cherimoya, raw Raw | 75 | 1.6 g | 17.7 g | 0.68 g |
| Soursop, raw Raw | 66 | 1 g | 16.8 g | 0.3 g |
| Persimmons, japanese, raw Raw | 70 | 0.58 g | 18.6 g | 0.19 g |
| Persimmon, raw Raw | 70 | 0.58 g | 18.6 g | 0.19 g |
| Banana, raw Raw | 89 | 1.1 g | 22.8 g | 0.33 g |
| Cherries, sweet, raw Raw | 63 | 1.1 g | 16 g | 0.2 g |
| Figs, raw Raw | 74 | 0.75 g | 19.2 g | 0.3 g |
| Cherries, raw Raw | 71 | 1 g | 16.2 g | 0.19 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Pomegranate, raw vs Banana, rawPomegranate, raw vs Cherries, sweet, raw
Frequently asked questions
How many calories are in raw pomegranate?
100 g of raw pomegranate has 83 kcal. 1 pomegranate, 4" dia (282 g): about 234 kcal. 0.5 cup arils, seed/juice sacs (87 g): about 72 kcal.
How much protein is in raw pomegranate?
Raw pomegranate contains 1.7 g of protein per 100 g (3% of the 50 g Daily Value), or 4.7 g in 1 pomegranate, 4" dia (282 g). About 7% of its calories come from protein. Compared with other fruits and fruit juices, that is among the highest quarter (median 0.61 g).
How many carbs are in raw pomegranate?
Raw pomegranate has 18.7 g of total carbohydrates per 100 g, including 4 g of fiber and 13.7 g of sugars.
How much fat is in raw pomegranate?
Raw pomegranate contains 1.2 g of fat per 100 g, of which 0.12 g is saturated (0.6% of the Daily Value).
What vitamins and minerals does raw pomegranate contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (18% DV), Vitamin K (14% DV) and Vitamin C (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw pomegranate?
100 g contains 3 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169134. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Pomegranates, raw". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.