Pomegranate — Calories and Macros

Whole arils. Higher sugar than most fruits but with substantial fiber.

High fiberLow fatLow calorie densityHigh sugar

144cal

per 1 cup arils (174g)
7% of a 2,000 cal day

Protein

2.9g

Carbs

33g

Fat

Fiber

Sugar

24g

Per 100 grams

Standardized to 100g so you can compare across foods.

Calories

Protein

1.7g

Carbs

19g

Fat

1.1g

Fiber

Sugar

13.8g

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Related foods

Fruit

Common questions

How many calories are in pomegranate?

1 cup arils (174g) of pomegranate has 144 calories, with 2.9g protein, 33g carbs, and 2g fat.

How much protein is in pomegranate?

Pomegranate has 2.9g of protein per 1 cup arils (174g). That is about 2g per 100 calories, not a significant source of protein.

Is pomegranate good for weight loss?

Any food can fit a weight-loss diet, because your total daily calories decide the result, not one food. Pomegranate is high in sugar, which is easy to get past your target, so watch the portion.

Is pomegranate healthy?

Healthy depends on the rest of your day, not one food. It brings fiber. Keep an eye on the sugar. In a balanced diet at your calorie target, pomegranate is fine; the portion and how often you eat it matter more than the food itself.

Nutrition values approximated from USDA FoodData Central. Estimates for tracking, not medical reference. Reviewed against USDA FoodData Central.