USDA reference food · Fruits and Fruit Juices

Pomegranates, raw

1/2 cup arils of pomegranates, raw (87 g) has 70 calories, 1g of protein, 1g of fat and 3g of fiber (USDA FoodData Central, SR Legacy, FDC 169134). It is one of 2 USDA descriptions of pomegranates.

FoodData Central 169134, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1/2 cup arils (87g)

AmountPortion

Amount per serving

Calories70

% Daily Value*

Total Fat 1g1%

Saturated Fat 0g1%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 16g6%

Dietary Fiber 3g12%

Total Sugars 12g

Includes Added Sugars not declared

Protein 1g3%

Vitamin D 0mcg0%

Calcium 10mg1%

Iron 0.3mg1%

Potassium 210mg4%

* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 1.7g; more than 21% of 8,218 USDA reference foods
Calories per 100 g: 83; more than 24% of reference foods
Fiber per 100 g: 4g; more than 85% of reference foods

What a portion gives you

Fiber 3g12%

Protein 1g3%

Potassium 210mg4%

Calcium 10mg1%

Iron 0.3mg1%

Sodium 0mg0%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 169134); FDA Daily Values, 21 CFR 101.9.

Also rich in

Copper0.1 mg in 1/2 cup arils (87 g), 15% of the Daily Value
Vitamin K14 µg in 1/2 cup arils (87 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 169134), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 81% carbohydrate, 11% fat and 7% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	83.0	24%
Protein	1.67 g	21%
Total fat	1.17 g	29%
Carbohydrate	18.7 g	67%
Fiber	4.00 g	85%
Total sugars	13.7 g	84%
Sodium	3.00 mg	8%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (72)

The portion is 1/2 cup arils (87 g); % DV is for that portion.

Energy, macronutrients and sugars (14)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.45 g	1.67 g	3%
Total lipid (fat)	1.02 g	1.17 g	1%
Carbohydrate, by difference	16.3 g	18.7 g	6%
Ash	0.46 g	0.53 g
Energy	72.2 kcal	83.0 kcal
Alcohol, ethyl	0 g	0 g
Water	67.8 g	77.9 g
Total Sugars	11.9 g	13.7 g
Fiber, total dietary	3.48 g	4.00 g	12%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.10 g	0.12 g	1%
Fatty acids, total monounsaturated	0.081 g	0.093 g
Fatty acids, total polyunsaturated	0.069 g	0.079 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	8.70 mg	10.0 mg	1%
Iron, Fe	0.26 mg	0.30 mg	1%
Magnesium, Mg	10.4 mg	12.0 mg	2%
Phosphorus, P	31.3 mg	36.0 mg	3%
Potassium, K	205 mg	236 mg	4%
Sodium, Na	2.61 mg	3.00 mg	0%
Zinc, Zn	0.30 mg	0.35 mg	3%
Copper, Cu	0.14 mg	0.16 mg	15%
Manganese, Mn	0.10 mg	0.12 mg	5%
Selenium, Se	0.43 µg	0.50 µg	1%

Vitamins (24)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.52 mg	0.60 mg	3%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	8.87 mg	10.2 mg	10%
Thiamin	0.058 mg	0.067 mg	5%
Riboflavin	0.046 mg	0.053 mg	4%
Niacin	0.25 mg	0.29 mg	2%
Pantothenic acid	0.33 mg	0.38 mg
Vitamin B-6	0.065 mg	0.075 mg	4%
Folate, total	33.1 µg	38.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	6.61 mg	7.60 mg	1%
Vitamin K (phylloquinone)	14.3 µg	16.4 µg	12%
Folic acid	0 µg	0 µg
Folate, food	33.1 µg	38.0 µg
Folate, DFE	33.1 µg	38.0 µg	8%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (22)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0.0052 g	0.0060 g
SFA 14:0	0.0052 g	0.0060 g
SFA 16:0	0.061 g	0.070 g
SFA 18:0	0.033 g	0.038 g
MUFA 18:1	0.067 g	0.077 g
PUFA 18:2	0.069 g	0.079 g
PUFA 18:3	0 g	0 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.010 g	0.012 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.0035 g	0.0040 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g
Stigmasterol	0 mg	0 mg
Campesterol	0.87 mg	1.00 mg
Beta-sitosterol	3.48 mg	4.00 mg

Source: USDA FoodData Central, FDC 169134: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat pomegranates

USDA lists 2 preparations of pomegranates. The pomegranates page puts them side by side, per 100 g and per portion.

Compare every pomegranates preparation

Next questions

Every common food in fruits and fruit juicescalories, protein, fat and carbohydrate side by side
Foods high in fibermore fiber per 100 g than 85% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov