Calories and Nutrition Facts for Pomegranates

The Nutrient-Dense Pomegranate Fruit

Pomegranates have become increasingly popular in recent years, not only for their delicious taste, but also for their many health benefits. This unique fruit contains an impressive array of vitamins, minerals, and bioactive plant compounds that make it one of the healthiest fruits you can eat.

One of the most frequently asked questions about pomegranates is how many calories they contain. In this article, we'll take a detailed look at the calorie and nutrient profile of pomegranates.

Calories in Pomegranates

One of the key benefits of pomegranates is that they are low in calories. One cup of pomegranate seeds (arils) contains about:

• 134 calories
• 3 grams of protein
• Less than 1 gram of fat
• 29 grams of carbohydrates

The edible part of the pomegranate comes from the arils, the small red seeds found inside. The arils are surrounded by a white membrane that can be bitter, so this part is typically avoided.

Pomegranates are a good source of fiber, with 7 grams per cup of arils. They contain both insoluble fiber in the edible seeds, as well as soluble fiber in the membranes.

Fiber slows digestion and promotes feelings of fullness. Getting enough fiber is linked to weight loss, reduced inflammation, balanced blood sugar, and a lower risk of chronic illnesses like heart disease and diabetes.

Compared to other common fruits, pomegranates are lower in natural sugar. One cup of pomegranate arils has 29 grams of carbs, whereas a cup of grapes or cherries contains about 15 more grams.

For this reason, pomegranates have a relatively low glycemic index, meaning they won't lead to harmful spikes in blood sugar.

Vitamins and Minerals in Pomegranates

In addition to being low in calories, pomegranates are packed with important vitamins and minerals.

One cup of arils provides:

• 30% of the RDI for vitamin K
• 20% of the RDI for vitamin C
• 12% of the RDI for folate
• 12% of the RDI for potassium

Pomegranates also have small amounts of thiamine, riboflavin, vitamin B6, calcium, iron, magnesium, phosphorus, and zinc.

Vitamin C is a powerful antioxidant that's essential for immune function and skin health. It also helps your body absorb iron more efficiently.

Vitamin K is important for blood clotting and bone health. Folate is crucial for cell growth and development, especially during pregnancy.

Potassium aids blood pressure control and heart function. Thiamine, riboflavin, and vitamin B6 are important for converting food into energy.

Unique Antioxidants in Pomegranates

Pomegranates contain two powerful antioxidant compounds called punicalagins and anthocyanins, which are responsible for most of their beneficial health effects.

Anthocyanins give pomegranates their vibrant red color. They're flavonoid antioxidants that protect your cells from damage and help reduce inflammation.

Punicalagins are tannins found specifically in pomegranates. They're the most abundant antioxidants in the fruit and provide over 50% of the antioxidant activity.

Research shows that the punicalagins and anthocyanins in pomegranate juice and peel possess strong antioxidant and anti-inflammatory actions, which may reduce several risk factors for chronic diseases.

Benefits of Pomegranates for Weight Loss

With their impressive nutrient profile and unique antioxidant content, pomegranates are well-suited for a healthy weight loss diet.

Here are some of the reasons why pomegranates support a healthy weight:

• Low in calories and high in fiber and water, which helps increase satiety.
• Rank low on the glycemic index, preventing spikes and crashes in blood sugar.
• Rich in antioxidants that fight inflammation, a key driver of obesity.
• May boost fat burning and reduce fat storage, according to some animal studies.

The fiber, vitamins, minerals, and antioxidants in pomegranates may also provide other benefits related to obesity, such as reducing insulin resistance, cholesterol levels, and blood pressure.

Other Powerful Health Benefits

Regularly eating pomegranates can impact your health in many other positive ways beyond weight management.

Here are some of the evidence-based health benefits of pomegranates:

• Improve heart health: Pomegranates may benefit heart health by lowering blood pressure, inhibiting oxidative stress, and reducing plaque buildup in arteries.
• Fight prostate and breast cancer: The compounds in pomegranates may help fight prostate and breast cancer cells and restrict tumor growth.
• Protect against arthritis: Pomegranates contain anti-inflammatory compounds that alleviate symptoms of arthritis and joint pain.
• Lower risk of infections: Certain compounds in pomegranates have antibacterial and antiviral effects that may boost immunity.
• Slow memory decline: Drinking pomegranate juice daily may improve memory and functional brain activity in middle-aged and older adults.
• Improve exercise performance: Antioxidants in pomegranate juice increase blood flow and oxygen supply, enhancing exercise performance.

Keep in mind that most of these benefits come from drinking several ounces of pomegranate juice or extract daily, not just occasionally eating the arils.

Delicious Ways to Eat Pomegranates

Here are some delicious ways to add more pomegranates to your diet:

• Snack on fresh pomegranate arils plain or add them to yogurt, cottage cheese, oatmeal, or salads.
• Drink 100% pomegranate juice without added sugars.
• Use pomegranate molasses in marinades, dressings, and dips.
• Make pomegranate guacamole or chutney.
• Bake with pomegranate seeds on top of muffins, scones, or cupcakes.
• Mix pomegranate into grain bowls with chickpeas and tahini sauce.
• Blend pomegranate into smoothies for a nutrition and antioxidant boost.

How to Cut a Pomegranate

Cutting open a pomegranate can seem intimidating if you've never done it before. Here is a simple step-by-step guide:

1. Slice off the very top and bottom of the fruit.
2. Score the pomegranate by making cuts from top to bottom in about 6 sections.
3. In a large bowl of water, submerge and peel back the sections to separate the arils.
4. The arils will sink, and the white pith will float to the top to be discarded.
5. Drain the arils and enjoy!

The Bottom Line

Pomegranates are low in calories and deliver an abundance of vitamins, minerals, fiber, and antioxidant polyphenols. Including them in your diet provides many benefits for heart health, weight management, brain function, cancer prevention, and more.

While fresh pomegranate arils make for a sweet and crunchy snack, you may get the most benefits from drinking concentrated pomegranate juice daily.

At only around 130 calories per cup, pomegranates are a nutritious fruit that can be enjoyed as part of a healthy and balanced diet.

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.