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raw, edible portion (without seeds and skin)

see also: 100% Apple Juice (Old Orchard)

Nutrition Facts

Serving Size: 1 pomegranate • 154g
Amount Per Serving
Calories  105Calories from Fat  4
% DV
Total Fat  0.46g1%
    Saturated Fat  0.059g0%
    Polyunsaturated Fat  0.097g 
    Monounsaturated Fat  0.071g 
Cholesterol 0mg0%
Sodium  5mg0%
Potassium  399mg11%
Total Carbohydrate  26.44g9%
    Dietary Fiber  0.9g4%
    Sugars  25.52g 
Protein  1.46g3%
Vitamin A  3.3% Vitamin C  15.7%
Calcium  0.5% Iron  2.6%
Vitamin E  1% Vitamin K  7%
Thiamine  0% Riboflavin  0%
Niacin  0% Vitamin B6  0%
Folate  9% Folic Acid  0%
Vitamin B12  0% Pantothenic Acid  1%
Phosphorus  12% Magnesium  5%
Zinc  0% Selenium  1%
Copper  0%

Unofficial Pts+: 0
(Old Pts: 2)

Percent of Calories from:
  Fat: 3.8%     Carb: 100.7%     Protein: 5.6%  
(Total may not equate 100% due to rounding.)


Raw pomegranate flesh.


Pomegranates are one of the most beneficial foods you can eat! They are loaded with antioxidants and are rich in fiber, vitamin C, potassium and phosphorus.

Pomegranates are usually available in the U.S. during the winter, between September and December. When buying a pomegranate, select a piece that is heavy and has a shiny skin. Refrigerate them to prolong their life.

Pomegranate juice contains the same beneficial attributes and may be more readily available throughout the year. (Look for 100% pure pomegranate juice without added ingredients.)

SOURCE: USDA Nutrient Database
UPDATED ON: 5/1/2006

Dietary Food Exchanges:
1 Fruit

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