Nutritional Information for Pomegranates, raw
1.000 pomegranate (4" dia) , 0.500 cup arils (seed/juice sacs)
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 pomegranate (4" dia) 282.0 grams |
Max fiber at 7 servings. |
| Protein | 4.71 g |
8.41% |
60% |
| Total lipid (fat) | 3.30 g |
11% |
78% |
| Carbohydrate, by difference | 52.73 g |
17.58% |
125% |
| Energy (Calories) | 234.06 kcal |
11.7% |
83% |
| Fiber, total dietary | 11.28 g |
29.68% |
211% |
| Calcium, Ca | 28.20 mg |
2.82% |
20% |
| Iron, Fe | 0.85 mg |
10.63% |
75% |
| Magnesium, Mg | 33.84 mg |
8.46% |
60% |
| Phosphorus, P | 101.52 mg |
14.5% |
103% |
| Potassium, K | 665.52 mg |
14.16% |
100% |
| Sodium, Na | 8.46 mg |
0.56% |
4% |
| Zinc, Zn | 0.99 mg |
9% |
64% |
| Manganese, Mn | 0.34 mg |
14.78% |
105% |
| Selenium, Se | 1.41 mcg |
2.56% |
18% |
| Vitamin A, IU | 0.00 IU |
0% |
0% |
| Vitamin E (alpha-tocopherol) | 1.69 mg |
11.27% |
80% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 28.76 mg |
31.96% |
227% |
| Thiamin | 0.19 mg |
15.83% |
112% |
| Riboflavin | 0.15 mg |
11.54% |
82% |
| Niacin | 0.83 mg |
5.19% |
37% |
| Pantothenic acid | 1.06 mg |
21.2% |
150% |
| Vitamin B-6 | 0.21 mg |
16.15% |
115% |
| Folate, total | 107.16 mcg |
26.79% |
190% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 21.43 mg |
3.9% |
28% |
| Vitamin K (phylloquinone) | 46.25 mcg |
38.54% |
273% |
| Omega 6 | 0.22 g |
1.41% |
10% |
| Omega 3 | 0.00 g |
0% |
0% |
| Ash | 1.49 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 219.76 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 975.72 kJ |
|
|
| Sugars, total | 38.55 g |
|
|
| Copper, Cu | 0.45 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.00 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 0.00 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 107.16 mcg |
|
|
| Folate, DFE | 107.16 mcg_DFE |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total trans | 0.03 g |
|
|
| Fatty acids, total saturated | 0.34 g |
|
|
| Stigmasterol | 0.00 mg |
|
|
| Campesterol | 2.82 mg |
|
|
| Beta-sitosterol | 11.28 mg |
|
|
| Fatty acids, total monounsaturated | 0.26 g |
|
|
| Fatty acids, total polyunsaturated | 0.22 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 0.500 cup arils (seed/juice sacs) 87.0 grams |
Max fiber at 22 servings. |
| Protein | 1.45 g |
2.59% |
60% |
| Total lipid (fat) | 1.02 g |
3.4% |
78% |
| Carbohydrate, by difference | 16.27 g |
5.42% |
125% |
| Energy (Calories) | 72.21 kcal |
3.61% |
83% |
| Fiber, total dietary | 3.48 g |
9.16% |
211% |
| Calcium, Ca | 8.70 mg |
0.87% |
20% |
| Iron, Fe | 0.26 mg |
3.25% |
75% |
| Magnesium, Mg | 10.44 mg |
2.61% |
60% |
| Phosphorus, P | 31.32 mg |
4.47% |
103% |
| Potassium, K | 205.32 mg |
4.37% |
100% |
| Sodium, Na | 2.61 mg |
0.17% |
4% |
| Zinc, Zn | 0.30 mg |
2.73% |
63% |
| Manganese, Mn | 0.10 mg |
4.35% |
100% |
| Selenium, Se | 0.44 mcg |
0.8% |
18% |
| Vitamin A, IU | 0.00 IU |
0% |
0% |
| Vitamin E (alpha-tocopherol) | 0.52 mg |
3.47% |
80% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 8.87 mg |
9.86% |
227% |
| Thiamin | 0.06 mg |
5% |
115% |
| Riboflavin | 0.05 mg |
3.85% |
88% |
| Niacin | 0.25 mg |
1.56% |
36% |
| Pantothenic acid | 0.33 mg |
6.6% |
152% |
| Vitamin B-6 | 0.07 mg |
5.38% |
124% |
| Folate, total | 33.06 mcg |
8.27% |
190% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 6.61 mg |
1.2% |
28% |
| Vitamin K (phylloquinone) | 14.27 mcg |
11.89% |
273% |
| Omega 6 | 0.07 g |
0.45% |
10% |
| Omega 3 | 0.00 g |
0% |
0% |
| Ash | 0.46 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 67.80 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 301.02 kJ |
|
|
| Sugars, total | 11.89 g |
|
|
| Copper, Cu | 0.14 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.00 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 0.00 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 33.06 mcg |
|
|
| Folate, DFE | 33.06 mcg_DFE |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total trans | 0.01 g |
|
|
| Fatty acids, total saturated | 0.10 g |
|
|
| Stigmasterol | 0.00 mg |
|
|
| Campesterol | 0.87 mg |
|
|
| Beta-sitosterol | 3.48 mg |
|
|
| Fatty acids, total monounsaturated | 0.08 g |
|
|
| Fatty acids, total polyunsaturated | 0.07 g |
|
|