Raw · fruits
Guava
228 mg/ 100g
68 kcal
Why this result?
Guava provides approximately 2138% more vitamin c per 100 g (228 mg vs 10.2 mg in Pomegranate).
raw · edible portion52% yield
Pomegranate
Anaar / Dalim / Pomegranate
Punica granatum
An ancient superfruit renowned for punicalagin polyphenols, dietary fiber, potassium, and vitamin K.
ENERGY83kcal / 100g
PROTEIN1.7grams
FIBER4.0grams
CARBS18.7grams
FAT1.2grams
SERVING SIZE BASIS100 g edible portion
Looking for healthy substitutes?Discover ranked food alternatives to Pomegranate based on protein, fiber, or calories.
Explore Swaps →STANDOUT MICRONUTRIENTS
All Nutrients →Notable Nutrients in Pomegranate
Key vitamins and minerals meeting high percentages of daily recommended intake
Pomegranate Rankings in Best Food Guides
Smart Alternatives
Find alternatives to Pomegranate
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Raw · fruits
Orange
53.2 mg/ 100g
47 kcal
Why this result?
Orange provides approximately 422% more vitamin c per 100 g (53.2 mg vs 10.2 mg in Pomegranate).
Raw · fruits
Kiwi (Kiwifruit)
92.7 mg/ 100g
61 kcal
Why this result?
Kiwi (Kiwifruit) provides approximately 809% more vitamin c per 100 g (92.7 mg vs 10.2 mg in Pomegranate).
Raw · fruits
Strawberries
58.8 mg/ 100g
32 kcal
Why this result?
Strawberries provides approximately 476% more vitamin c per 100 g (58.8 mg vs 10.2 mg in Pomegranate).
NUTRITION COMPARISONS
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Laboratory assayed values from published composition records
/ 100g
Nutrition Facts
/ 100gNutrition Breakdown
Per 100g Edible Portion
Macronutrients
| Macronutrients | Amount | % Daily Value* |
|---|---|---|
| Calories (Energy) | 83kcal | |
| Protein | 1.7g | |
| Carbohydrates | 18.7g | |
| Dietary Fiber | 4.0g | |
| Total Fat | 1.2g | |
| Saturated Fat | 0.12g | |
| Total Sugars | 13.7g | |
| Sodium | 3.0mg |
Vitamins
| Vitamins | Amount | % Daily Value* |
|---|---|---|
Vitamin CAscorbic Acid | 10.2mg | |
Vitamin A (RAE)Retinol & Carotenoids | 0µg | |
Vitamin DCholecalciferol / Ergocalciferol | - | - |
Vitamin EAlpha-tocopherol | 0.60mg | |
Vitamin KPhylloquinone & Menaquinones | 16µg | |
Folate (DFE)Vitamin B9 | 38µg | |
| 0.07mg | ||
| 0.05mg | ||
| 0.29mg | ||
| 0.38mg | ||
Vitamin B6Pyridoxal 5-phosphate | 0.08mg | |
Vitamin B12Cobalamin | 0µg |
Frequently Asked Questions about Pomegranate
Expert-verified answers to common nutritional and dietary questions
How many calories and carbs are in Pomegranate?
A 100-gram serving of Pomegranate contains 83 calories, 18.7g of total carbohydrates, and 4.0g of dietary fiber (yielding approx. 14.7g net carbs). By portion: 100 g contains approximately 83 calories; 1 cup arils (174 g) contains approximately 144 calories; 1 medium fruit (282 g) contains approximately 234 calories.
What are the standout vitamins and health benefits of Pomegranate?
Pomegranate is particularly high in Total Sugars (27% Daily Value), Vitamin K (14% Daily Value), Vitamin C (11% Daily Value), Folate (DFE) (10% Daily Value). An ancient superfruit renowned for punicalagin polyphenols, dietary fiber, potassium, and vitamin K.
What are good healthy substitutes for Pomegranate?
Popular and nutritionally verified alternatives to Pomegranate include Guava, Orange, Amla (Indian Gooseberry). You can explore customized swaps ranked by protein, fiber, or vitamins using our smart replacement tool.
Is Pomegranate suitable for low-carb, keto, or vegan diets?
Pomegranate is naturally vegan, vegetarian, gluten free, dairy free, high fiber. With 83 calories and 4.0g of fiber per 100g, it fits well into healthy balanced, plant-based, and calorie-conscious meal plans.
Verified Data Source
USDA FoodData Central
DatasetFoundation Foods / SR Legacy
Record Identifier#169134
Preparation Stateraw
Standard Basis100g edible portion
Values reflect assayed composite laboratory samples from published public food tables. Naturally occurring nutrients vary by harvest variety and culinary preparation.
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