Pomegranate: what it contains and why it matters
Pomegranate is a jewelled red fruit (anar). This page lists its nutritional content from published sources and explains which lab parameters it relates to.
Last reviewed: 2026-09-04
Nutritional content of pomegranate
Per 100 g edible portion, from published composition data.
| Nutrient | Per 100 g | Source |
|---|---|---|
| Energy | 83 kcal | USDA |
| Protein | 1.67 g | USDA |
| Total lipid (fat) | 1.17 g | USDA |
| Carbohydrate, by difference | 18.7 g | USDA |
| Fiber, total dietary | 4 g | USDA |
| Potassium | 236 mg | USDA |
| Vitamin C | 10.2 mg | USDA |
| Iron | 0.3 mg | USDA |
| Folate, total | 38 µg | USDA |
| Vitamin K (phylloquinone) | 16.4 µg | USDA |
Which lab parameters does pomegranate relate to?
Iron
Iron is needed to make haemoglobin, the protein in red blood cells that carries oxygen around the body [WHO].
Understand your Haemoglobin result →See all iron-rich foods →
Vitamin C
Vitamin C supports the immune system and helps the body absorb non-heme iron from plant foods [WHO].
Potassium
Potassium helps nerves and muscles work and helps balance the body's fluids [WHO].
Folate
Folate is needed to make and repair DNA and to form red blood cells [WHO].
Vegetarian and dietary notes
Pomegranate is an unprocessed plant-based fruit entirely suitable for vegetarian, vegan, and gluten-free dietary regimens.
Frequently asked questions
How much dietary fiber is present in raw pomegranate arils?
Raw pomegranate arils provide 4 g of dietary fiber per 100 g [USDA], which consists of both soluble and insoluble fractions derived from the seed and surrounding pulp.
What is the vitamin C content of pomegranate, and what is the nutrient's function?
Pomegranate arils provide 10.2 mg of vitamin C per 100 g [USDA]. Vitamin C functions biologically as an enzymatic cofactor required for collagen biosynthesis, carnitine synthesis, and cellular antioxidant defense.
How much potassium does pomegranate contain?
Pomegranate arils supply 236 mg of potassium per 100 g [USDA]. Potassium is an essential intracellular cation that participates in maintaining resting membrane potential, neuromuscular transmission, and fluid balance.
What quantity of iron is found in pomegranate?
Pomegranate arils contain 0.3 mg of iron per 100 g [USDA]. Dietary iron is an integral component of hemoglobin and myoglobin, which bind and transport oxygen throughout biological tissues.
Does pomegranate contain folate, and what is its biological role?
Pomegranate arils provide 38 µg of total folate per 100 g [USDA]. Folate acts as a coenzyme in single-carbon transfer reactions necessary for nucleic acid synthesis and amino acid metabolism.
Sources
- USDA — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- WHO — World Health Organization — nutrition fact sheets. https://www.who.int/