How many calories are in pomegranate, raw?

1 cup (175 g) has 145 calories, 2.9 g of protein, 32.7 g of carbohydrates and 2 g of fat.

How much protein is in pomegranate, raw?

1.7 g per 100 g, which is 8% of its calories.

How many net carbs are in pomegranate, raw?

14.7 g per 100 g: 18.7 g of carbohydrates minus 4 g of fiber.

Pomegranate, raw

145 calories in 1 cup (175 g). 1.7 g protein, 18.7 g carbs and 1.2 g fat per 100 g.

Serving

= 175 g

Pomegranate, raw, 1 cup

145 calories

Protein: 2.9 g
Carbs: 32.7 g
Fat: 2 g
Fiber: 7 g
Sugars: 23.9 g

Nutrition Facts

Serving size1 cup (175 g)

Amount per serving
Calories145

% Daily Value*

Total Fat 2 g3%

Saturated Fat 0.21 g1%

Cholesterol 0 mg0%

Sodium 5.3 mg0%

Total Carbohydrate 32.7 g12%

Dietary Fiber 7 g25%

Total Sugars 23.9 g

Protein 2.9 g

Vitamin D 0 mcg0%

Calcium 17.5 mg1%

Iron 0.53 mg3%

Potassium 413 mg9%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

vitamins

% of the Daily Value in this serving

Vitamin K24% 28.7 µg
Vitamin C20% 17.8 mg
Folate17% 66.5 µg
Thiamin (B1)10% 0.12 mg
Vitamin B68% 0.13 mg
Riboflavin (B2)7% 0.093 mg
Vitamin E7% 1.1 mg
Niacin (B3)3% 0.51 mg
Choline2% 13.3 mg

Little or none: Vitamin A, Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

Copper31% 0.28 mg
Potassium9% 413 mg
Zinc6% 0.61 mg
Phosphorus5% 63 mg
Magnesium5% 21 mg
Iron3% 0.53 mg
Selenium2% 0.88 µg
Calcium1% 17.5 mg

Little or none: Sodium.

How it compares

Against the 42 foods in Other fruits and fruit salads, per 100 g.

Fiber
Higher than 90%
leastmost
Potassium
Higher than 88%
leastmost
Carbohydrates
Higher than 81%
leastmost
Calcium
Lower than 74%
leastmost
Iron
Higher than 71%
leastmost
Sugars
Higher than 69%
leastmost

Questions

How many calories are in pomegranate, raw?: 1 cup (175 g) has 145 calories, 2.9 g of protein, 32.7 g of carbohydrates and 2 g of fat.
How much protein is in pomegranate, raw?: 1.7 g per 100 g, which is 8% of its calories.
How many net carbs are in pomegranate, raw?: 14.7 g per 100 g: 18.7 g of carbohydrates minus 4 g of fiber.

Similar foods

All 65 nutrients, per 100 g+

Water	77.9 g
Energy	83 kcal
Protein	1.7 g
Total lipid (fat)	1.2 g
Carbohydrate, by difference	18.7 g
Fiber, total dietary	4 g
Total Sugars	13.7 g
Calcium, Ca	10 mg
Iron, Fe	0.3 mg
Magnesium, Mg	12 mg
Phosphorus, P	36 mg
Potassium, K	236 mg
Sodium, Na	3 mg
Zinc, Zn	0.35 mg
Copper, Cu	0.16 mg
Selenium, Se	0.5 µg
Vitamin C, total ascorbic acid	10.2 mg
Thiamin	0.067 mg
Riboflavin	0.053 mg
Niacin	0.29 mg
Vitamin B-6	0.075 mg
Folate, total	38 µg
Folic acid	0 µg
Folate, food	38 µg
Folate, DFE	38 µg
Choline, total	7.6 mg
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	0 µg
Retinol	0 µg
Carotene, beta	0 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	0 µg
Lycopene	0 µg
Lutein + zeaxanthin	0 µg
Vitamin E (alpha-tocopherol)	0.6 mg
Vitamin E, added	0 mg
Vitamin D (D2 + D3)	0 µg
Vitamin K (phylloquinone)	16.4 µg
Fatty acids, total saturated	0.12 g
SFA 4:0	0 g
SFA 6:0	0 g
SFA 8:0	0 g
SFA 10:0	0 g
SFA 12:0	0.006 g
SFA 14:0	0.006 g
SFA 16:0	0.07 g
SFA 18:0	0.038 g
Fatty acids, total monounsaturated	0.093 g
MUFA 16:1	0.012 g
MUFA 18:1	0.077 g
MUFA 20:1	0.004 g
MUFA 22:1	0 g
Fatty acids, total polyunsaturated	0.079 g
PUFA 18:2	0.079 g
PUFA 18:3	0 g
PUFA 18:4	0 g
PUFA 20:4	0 g
PUFA 20:5 n-3 (EPA)	0 g
PUFA 22:5 n-3 (DPA)	0 g
PUFA 22:6 n-3 (DHA)	0 g
Cholesterol	0 mg
Alcohol, ethyl	0 g
Caffeine	0 mg
Theobromine	0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2709267, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.