Pomegranates, raw
Pomegranates, raw is a fruit at 83.0 calories per 100g. This fruit is a useful source of fiber. Fruits are naturally rich in vitamins, dietary fiber, and antioxidants. They are an important part of a balanced diet and contribute to daily micronutrient needs. Our database tracks 64 nutrients for this food, plus insulin index, polyphenol profile, environmental footprint data.
Top Nutrients
Data for 64 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 77.9 | g | — | 2% |
| Calories SR | 83.0 | kcal | — | — |
| Energy (kJ) SR | 346 | kj | — | — |
| Protein SR | 1.7 | g | — | 3% |
| Total Fat SR | 1.2 | g | — | — |
| Carbohydrate SR | 18.7 | g | — | 14% |
| Fiber SR | 4.0 | g | — | 10% |
| Total Sugars SR | 13.7 | g | — | — |
| Ash SR | 0.53 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 10.0 | mg | — | 1% |
| Iron SR | 0.30 | mg | — | 4% |
| Magnesium SR | 12.0 | mg | — | 3% |
| Phosphorus SR | 36.0 | mg | — | 5% |
| Potassium SR | 236 | mg | — | 7% |
| Sodium SR | 3.0 | mg | — | 0% |
| Zinc SR | 0.35 | mg | — | 3% |
| Copper SR | 0.16 | mg | — | 18% |
| Manganese SR | 0.12 | mg | — | 5% |
| Selenium SR | 0.50 | µg | — | 1% |
Vitamins 24
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 0 | µg | — | — |
| Vitamin A (IU) SR | 0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Beta-Carotene SR | 0 | µg | — | — |
| Alpha-Carotene SR | 0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 0 | µg | — | — |
| Vitamin C SR | 10.2 | mg | — | 11% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 0.60 | mg | — | 4% |
| Vitamin K1 SR | 16.4 | µg | — | 14% |
| Thiamin (B1) SR | 0.07 | mg | — | 6% |
| Riboflavin (B2) SR | 0.05 | mg | — | 4% |
| Niacin (B3) SR | 0.29 | mg | — | 2% |
| Pantothenic Acid (B5) SR | 0.38 | mg | — | 8% |
| Vitamin B6 SR | 0.07 | mg | — | 6% |
| Folate SR | 38.0 | µg | — | 10% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 38.0 | µg | — | — |
| Folate (DFE) SR | 38.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
| Choline SR | 7.6 | mg | — | 1% |
Fatty Acids 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.12 | g | — | — |
| Monounsaturated Fat SR | 0.09 | g | — | — |
| Polyunsaturated Fat SR | 0.08 | g | — | — |
| Trans Fat SR | 0 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0.006 | g | — | — |
| Myristic Acid (14:0) SR | 0.006 | g | — | — |
| Palmitic Acid (16:0) SR | 0.07 | g | — | — |
| Stearic Acid (18:0) SR | 0.04 | g | — | — |
| Linoleic Acid (18:2) SR | 0.08 | g | — | 0% |
| Linolenic Acid (18:3) SR | 0 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin K is fat-soluble. Absorption increases significantly when consumed with dietary fat, particularly for phylloquinone (K1) from plant sources.
Gijsbers et al., Br J Nutr, 1996
Vitamin B6 is a cofactor in folate-dependent one-carbon metabolism. Together with B12, these three nutrients regulate homocysteine levels.
Selhub, J Nutr Health Aging, 2002
⚠ Antagonisms — nutrients that compete
High-dose vitamin C (>1,500 mg/day) may reduce copper absorption by reducing Cu²⁺ to Cu⁺, though the clinical significance at normal intakes is minimal.
Harris, Am J Clin Nutr, 2003
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Fresh Fruits” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Insulin Response
The Insulin Index (II) measures the actual insulin response to food on a scale where white bread = 100. Unlike the Glycemic Index (which only measures blood sugar), the II captures the full hormonal response — including the effect of protein and fat on insulin secretion. This is why high-protein foods like meat and dairy can have significant insulin scores despite having low or zero GI values.
Source: Holt et al. 1997; Bao et al. 2016; Bell 2014
Polyphenols & Bioactive Compounds
Polyphenols are plant-derived compounds with antioxidant properties. Higher intake is associated with reduced cardiovascular risk and improved gut health.
Processing Impact on Polyphenols
How common cooking methods affect polyphenol content in fruits. Retention % is relative to the raw/unprocessed food.
Health Associations
Research-backed associations for the polyphenol classes found in this food. Evidence strength rated from systematic reviews and meta-analyses.
Polyphenol data matched from: “Pomegranate, raw” · ●●● high confidence
Source: Phenol-Explorer 3.6 (INRA, 2023) · Retention: Rothwell 2013, Palermo 2014 · Health: Del Bo' 2019, Grosso 2017
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Other Fruit” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Fruits
Top 10 countries by per capita supply of the “Fruits” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+38%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
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Frequently Asked Questions
How many calories are in Pomegranates, raw?
Pomegranates, raw contains 83.0 kcal per 100 grams, making it a moderate-calorie food. The energy comes from 1.7g of protein (8% of calories), 1.2g of fat (13%), and 18.7g of carbohydrates (90%). Carbohydrates are the primary energy source.
What is Pomegranates, raw most nutritious for?
The standout nutrient in Pomegranates, raw is Copper, providing 0.16 mg per 100g (18% of the Daily Value). It is also a notable source of Carbohydrate (14% DV). Our database tracks 64 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Pomegranates, raw high in protein?
At 1.7g per 100 grams, Pomegranates, raw is not a significant source of protein. Pair with protein-rich foods like legumes, meat, fish, or dairy to meet daily protein needs.
How much fiber is in Pomegranates, raw?
Pomegranates, raw contains 4.0g of fiber per 100 grams — a moderate amount. This contributes to the recommended daily intake of 25-38g. Pairing with other fiber-rich foods like vegetables, legumes, or whole grains can help meet daily targets.
Does Pomegranates, raw contain polyphenols?
Yes, Pomegranates, raw contains approximately 255 mg of polyphenols per 100g, primarily from the high class. Polyphenols are bioactive plant compounds associated with antioxidant properties. Their retention can vary with cooking and processing methods — see the processing impact section above for details.
What is the insulin index of Pomegranates, raw?
Pomegranates, raw has a high insulin response (II: 66) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). Foods with high insulin scores stimulate significant insulin release, which may be relevant for blood sugar management. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.