Food · Fruits and Fruit Juices
Pomegranates nutrition facts
A typical portion of pomegranates (1/2 cup arils; 87 g, raw (SR Legacy)) has 70 calories and 1g of protein (USDA FoodData Central). USDA lists 2 descriptions of it.
Nutrition Facts
* 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 for Pomegranates, raw, 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
- Sodium per 100 g
- 3mg
- more than 8% of reference foods
1/2 cup arils weighs 87 g in USDA's record for Pomegranates, raw (FDC 169134).
Where the calories come from: 81% carbohydrate, 11% fat and 7% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 169134), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of pomegranates USDA describes
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Pomegranates, rawSame values: Pomegranate, raw | 83 | 1.7 g | 1.2 g | 3 mg |
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 | % DV |
|---|---|---|---|
| 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.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in pomegranates?
70 in 1/2 cup arils (87 g) of raw (SR Legacy).
How much protein is in pomegranates?
1g in 1/2 cup arils; 1.7 g per 100 g.
How much sodium is in pomegranates?
0mg in 1/2 cup arils; 3 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov