Foods · Fruit
Calories in pomegranate
Pomegranate: about 83 calories per 100 g. A portion of 1 pomegranate (282 g) has about 234 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 83 | 1.7 g | 18.7 g | 1.2 g |
| 0.5 cup arils (seed/juice sacs) | 87 g | 72 | 1.5 g | 16.3 g | 1 g |
| 1 pomegranate (4" dia) | 282 g | 234 | 4.7 g | 52.7 g | 3.3 g |
Where the calories come from
- Protein 7%
- Carbs 81%
- Fat 11%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 83 kcal |
| Protein | 1.7 g |
| Carbohydrate | 18.7 g |
| of which sugars | 13.7 g |
| Fibre | 4 g |
| Fat | 1.2 g |
| of which saturated | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 3 mg |
| Potassium | 236 mg |
| Calcium | 10 mg |
| Iron | 0.3 mg |
| Vitamin C | 10.2 mg |
| Water | 77.9 g |
How it compares with other fruit
Among the 29 fruit listed on this site, pomegranate ranks number 25 from the lowest in calories per 100 g, and number 4 from the highest in protein per 100 g.
What 234 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of pomegranate (1 pomegranate, 234 calories) equals about 53 minutes of walking or 24 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Pomegranates, raw”. They describe the raw food. Cooking changes the water content, so calories per 100 g will differ once it is cooked. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in pomegranate (1 pomegranate)?
About 234 calories (≈). That is 1 pomegranate (282 g) of pomegranate, using the USDA reference value of 83 calories per 100 g.
How many calories are in 100 grams of pomegranate?
About 83 calories (≈). One ounce (28 g) is about 24 calories.
How much protein is in pomegranate?
1.7 g per 100 g, and about 7% of its calories come from protein (≈). A portion of 1 pomegranate has about 4.7 g.
Source
- USDA FoodData Central, SR Legacy: Pomegranates, raw (FDC ID 169134)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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