What are White Pomegranate Seeds?
White pomegranate seeds come from a unique variety of pomegranates that have white arils rather than the usual red seeds. The arils or seeds are the edible inside portion of the pomegranate fruit. While most commercial pomegranates have red arils, there are some varieties that have white, pink, or other color seeds.
Appearance of White Pomegranate Seeds
White pomegranate seeds look similar to red pomegranate seeds in shape and size. They are small, gem-shaped sacs filled with juice. The main difference is their creamy white color instead of the usual deep red hue.
White pomegranate seeds come from rare white-ariled varieties such as Foothill White and Utah Sweet. These varieties were specially cultivated to produce sweeter, lighter colored arils while retaining the nutritional value and juiciness of regular red pomegranate seeds.
Flavor
Many people enjoy the flavor of white pomegranate seeds. They taste slightly sweeter and milder than the usual red seeds. The flavors are more honey-like without the tart, winey notes you get from red pomegranate juice.
In addition, some people perceive the white arils as less bitter and acidic than red ones. This allows the natural sweetness to shine through more.
Health Benefits
White pomegranate seeds share many of the same health and nutritional benefits as the red seeds. They are essentially just a color variant rather than a wholly different fruit. The seeds come from the same pomegranate fruit, though the white arils tend to be somewhat sweeter.
High Antioxidants
Like regular pomegranates, white pomegranates contain powerful antioxidants. These include tannins, anthocyanins, and polyphenols. Evidence shows that antioxidants protect your body against free radicals that can damage cells and contribute to chronic diseases.
Vitamins and Minerals
White pomegranate seeds provide some important vitamins and minerals, including:
- Vitamin C
- Vitamin K
- Folate
- Potassium
Getting adequate vitamins and minerals is essential for health, immunity, energy levels, wound healing, and many other bodily functions.
Fiber
The seeds provide dietary fiber, with about 4 grams per half cup. Fiber promotes healthy digestion and may help reduce heart disease risk factors like high cholesterol.
Using White Pomegranate Seeds
White pomegranate seeds can be enjoyed raw or used to add sweetness and texture to recipes. Their milder, sweeter flavor allows them to shine in some dishes that would normally be too tart with red arils. Here are some ways to enjoy them:
Eat Raw
One of the simplest ways is to eat white pomegranate seeds raw as a snack, in fruit salads, in yogurt, or over oatmeal.
Juices and Smoothies
Add white pomegranate seeds to fresh juices or smoothies. Their mild sweetness blends well with other fruits and veggies. The seeds add a fun crunch too.
Salads
Toss white pomegranate arils onto green salads, grain bowls, chickpea salads, or pasta salads. They pair nicely with ingredients like nuts, cheese, citrus, avocado, beets, and pomegranate vinaigrette.
Baked Goods
Mix white pomegranate seeds into muffin or cake batter or fold them into bread doughs. They bake up nicely to add natural sweetness and texture.
Desserts
Use white arils as a topping for panna cotta, ice cream, fruit desserts, yogurt parfaits, and more. The seeds look festive and taste delicious.
Meat Dishes
White pomegranate arils bring a touch of fruity sweetness and crunch to savory meat dishes. Sprinkle them on top of chicken, pork, lamb, or fish.
Drinks
Muddle white pomegranate seeds in cocktails, mocktails, sangria, and lemonade. The arils infuse the drink with mild sweetness.
Buying White Pomegranate Seeds
Fresh white pomegranate seeds can sometimes be found at specialty grocery stores, farmers markets, and online retailers. However, they may be harder to come by than regular red pomegranates.
In-Season
White pomegranates are in peak season during early fall in pomegranate-growing regions. The best selection and quality occurs around September through November.
Dried vs. Fresh
You can purchase white pomegranate seeds fresh or dried. Fresh arils will be juicier with a crisper texture. But dried white seeds are more widely available to purchase year-round.
Frozen
Freezing fresh white pomegranate arils is a great way to enjoy their flavor year-round. The cold helps retain nutrients while still allowing the seeds to thaw with a pleasant texture.
Pomegranate Juice Concentrate
While not the whole seeds, white pomegranate juice concentrate will provide the fruit’s flavor and some nutritional value. Use it for smoothies, cocktails, dressings and dips.
Growing White Pomegranates
It is possible to grow white pomegranate trees yourself if you live in a suitable climate. While they require some patience and care, homegrown white pomegranates can be a very rewarding endeavor.
Planting
White pomegranate trees grow well in hot, dry climates with plenty of sunlight. Provide well-drained soil and plant trees at least 15-20 feet apart. It’s best to plant in the spring after the last frost.
Care
Water young trees regularly until established, then about once a week during fruit growth. Fertilize in early spring and prune suckers and dead branches. Protect trees from hard freezes.
Harvest
White pomegranates take around three years from planting to begin fruiting. Harvest the ripe fruits by clipping them from the tree with pruning shears. Fruits keep 1-2 weeks at room temperature or can be refrigerated.
Risks
Pomegranate seeds are generally recognized as safe. But some people may experience side effects from eating them, especially in large amounts.
Allergies
Rarely, people report allergic reactions to pomegranates. Symptoms may include itching, hives, swelling, and trouble breathing. Discontinue use if any allergy symptoms develop.
Medication Interactions
Pomegranate may interact with blood pressure and liver medications. Check with your doctor before eating them regularly if you take any prescriptions.
Digestive Issues
Overdoing it on pomegranate seeds may cause gas, diarrhea or constipation for some people. Introduce them gradually to assess your tolerance.
The Bottom Line
White pomegranate seeds provide delightful sweetness together with important nutrients like vitamin C, antioxidants, fiber and more. Their milder flavor allows them to shine in some recipes better than red arils. While not as widely available as regular pomegranates, seeking out white pomegranate seeds may be worthwhile for their stellar sweet-tart taste and stellar health benefits.
FAQs
Where do white pomegranate seeds come from?
White pomegranate seeds come from rare sweet white-ariled varieties of pomegranates selectively cultivated for their lighter color and milder flavor. Common cultivars include Foothill White and Utah Sweet.
Do white pomegranate seeds taste different than red ones?
Yes, white pomegranate seeds tend to taste sweeter and milder without as much tartness. They have delicious honey-like fruity flavors without pronounced wine notes characteristic of typical red arils.
How can I use white pomegranate seeds?
You can eat white pomegranate seeds raw, add them to fruit salads, smoothies and juices, use them to top desserts and savory dishes, or muddle into cocktails. They pair well with cheese, nuts, citrus, beets and more.
Are white pomegranate seeds healthier than red ones?
White and red pomegranate seeds have very similar nutritional profiles and health benefits. Both offer anti-inflammatory antioxidants, vitamin C, potassium, fiber and more. White seeds contain slightly more sugar due to their sweeter taste.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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