Pomegranates, raw

234 calories in 1 pomegranate (4" dia) (282 g). Per 100 g, protein: 1.7 g, carbohydrates: 18.7 g, fat: 1.2 g.

Among the other records in Fruits and Fruit Juices, per 100 g: more total fat than 95%, and more protein than 89%.

Compare with another food →

Serving
1
= 282 g
234KCAL
Where the calories come from

Pomegranates, raw, 1 pomegranate (4" dia)

234 calories

  • Protein4.7 g7% of calories
  • Carbs52.7 g81% of calories

    incl. 11.3 g fiber · 38.5 g sugars

  • Fat3.3 g11% of calories

Nutrition Facts

Serving size1 pomegranate (4" dia) (282 g)
Amount per serving
Calories234
% Daily Value*
Total Fat 3.3 g4%
Saturated Fat 0.34 g2%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 8.5 mg0%
Total Carbohydrate 52.7 g19%
Dietary Fiber 11.3 g40%
Total Sugars 38.5 g
Protein 4.7 g
Vitamin D 0 mcg0%
Calcium 28.2 mg2%
Iron 0.85 mg5%
Potassium 666 mg14%

* 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin K39% 46.2 µg
  • Vitamin C32% 28.8 mg
  • Folate27% 107 µg
  • Pantothenic acid (B5)21% 1.1 mg
  • Thiamin (B1)16% 0.19 mg
  • Vitamin B612% 0.21 mg
  • Riboflavin (B2)11% 0.15 mg
  • Vitamin E11% 1.7 mg
  • Niacin (B3)5% 0.83 mg
  • Choline4% 21.4 mg

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

minerals

% of the Daily Value in this serving

  • Copper50% 0.45 mg
  • Manganese15% 0.34 mg
  • Potassium14% 666 mg
  • Zinc9% 0.99 mg
  • Phosphorus8% 102 mg
  • Magnesium8% 33.8 mg
  • Iron5% 0.85 mg
  • Selenium3% 1.4 µg
  • Calcium2% 28.2 mg

Little or none: Sodium.

How it compares

Against other records in Fruits and Fruit Juices, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Total fat

    Higher than 95%

    Same value as 0 of 398 other records.

    leastmost

  • Protein

    Higher than 89%

    Same value as 0 of 404 other records.

    leastmost

  • Fiber

    Higher than 83%

    Same value as 1 of 362 other records.

    leastmost

  • Potassium

    Higher than 76%

    Same value as 0 of 407 other records.

    leastmost

  • Calories

    Higher than 69%

    Same value as 8 of 398 other records.

    leastmost

  • Carbohydrates

    Higher than 66%

    Same value as 0 of 398 other records.

    leastmost

Questions

How many calories are in pomegranates, raw?
1 pomegranate (4" dia) (282 g): 234 calories; protein: 4.7 g, carbohydrates: 52.7 g, fat: 3.3 g.
How much protein is in pomegranates, raw?
1.7 g per 100 g. Its estimated share of calories is 8%, using 4 kcal per gram of protein.
How many net carbs are in pomegranates, raw?
14.7 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 75 reported nutrients, per 100 g+
Water77.9 g
Energy83 kcal
Energy346 kj
Protein1.7 g
Total lipid (fat)1.2 g
Ash0.53 g
Carbohydrate, by difference18.7 g
Fiber, total dietary4 g
Total Sugars13.7 g
Calcium, Ca10 mg
Iron, Fe0.3 mg
Magnesium, Mg12 mg
Phosphorus, P36 mg
Potassium, K236 mg
Sodium, Na3 mg
Zinc, Zn0.35 mg
Copper, Cu0.16 mg
Manganese, Mn0.12 mg
Selenium, Se0.5 µg
Vitamin C, total ascorbic acid10.2 mg
Thiamin0.067 mg
Riboflavin0.053 mg
Niacin0.29 mg
Pantothenic acid0.38 mg
Vitamin B-60.075 mg
Folate, total38 µg
Folic acid0 µg
Folate, food38 µg
Folate, DFE38 µg
Choline, total7.6 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU0 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.6 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)16.4 µg
Fatty acids, total saturated0.12 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00.006 g
SFA 14:00.006 g
SFA 16:00.07 g
SFA 18:00.038 g
Fatty acids, total monounsaturated0.093 g
MUFA 16:10.012 g
MUFA 18:10.077 g
MUFA 20:10.004 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.079 g
PUFA 18:20.079 g
PUFA 18:30 g
PUFA 18:40 g
PUFA 20:40 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
Fatty acids, total trans0 g
Cholesterol0 mg
Stigmasterol0 mg
Campesterol1 mg
Beta-sitosterol4 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 169134, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.