Pomegranates, raw
½ cup, arils (seed/juice sacs) (87 g): 72 kcal, 1.5 g protein, 16.3 g carbohydrate and 1 g fat.
Log ½ cup, arils (seed/juice sacs) (87 g) to todayCompare with another food
Nutrition Facts
Serving size½ cup, arils (seed/juice sacs) (87 g)
Amount per serving
Calories70
% Daily Value*
| Total Fat 1g | 1% |
|---|---|
| Saturated Fat 0g | 1% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Total Carbohydrate 16g | 6% |
| Dietary Fiber 3g | 12% |
| Total Sugars 12g | |
| Includes Added Sugars ≤12g | ≤24% |
| Protein 1g | 3% |
| Vitamin D 0mcg | 0% |
| Calcium 10mg | 0% |
| Iron 0.3mg | 0% |
| Potassium 210mg | 4% |
* 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.
Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.
What ½ cup, arils (seed/juice sacs) (87 g) gives you
Low in total fat, saturated fat, cholesterol, sodium
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
7% protein · 81% carbohydrate · 12% fat
- Protein
- 1 g 7%
- Carbs
- 16 g 81%
- Fat
- 1 g 11%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 76% of foods
- Protein: more than 21% of foods
- Total fat: less than 71% of foods
- Carbohydrate: more than 67% of foods
- Dietary fiber: more than 85% of foods
- Total sugars: less than 15% of foods
- Sodium: less than 92% of foods
All nutrients (39)
Amounts for ½ cup, arils (seed/juice sacs) (87 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 72.2 kcal | 83 kcal | |
| Protein | 1.45 g | 1.67 g | 3% |
| Carbohydrate | 16.3 g | 18.7 g | 6% |
| Dietary fiber | 3.48 g | 4 g | 12% |
| Total sugars | 11.9 g | 13.7 g | |
| Water | 67.8 g | 77.9 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 1.02 g | 1.17 g | 1% |
| Saturated fat | 0.104 g | 0.12 g | 1% |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.081 g | 0.093 g | |
| Polyunsaturated fat | 0.069 g | 0.079 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 8.7 mg | 10 mg | 1% |
| Iron | 0.261 mg | 0.3 mg | 1% |
| Magnesium | 10.4 mg | 12 mg | 2% |
| Phosphorus | 31.3 mg | 36 mg | 3% |
| Potassium | 205 mg | 236 mg | 4% |
| Sodium | 2.61 mg | 3 mg | 0% |
| Zinc | 0.304 mg | 0.35 mg | 3% |
| Copper | 0.137 mg | 0.158 mg | 15% |
| Manganese | 0.104 mg | 0.119 mg | 5% |
| Selenium | 0.435 mcg | 0.5 mcg | 1% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 0 mcg | 0 mcg | 0% |
| Vitamin C | 8.87 mg | 10.2 mg | 10% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 0.522 mg | 0.6 mg | 3% |
| Vitamin K | 14.3 mcg | 16.4 mcg | 12% |
| Thiamin (B1) | 0.058 mg | 0.067 mg | 5% |
| Riboflavin (B2) | 0.046 mg | 0.053 mg | 4% |
| Niacin (B3) | 0.255 mg | 0.293 mg | 2% |
| Pantothenic acid (B5) | 0.328 mg | 0.377 mg | 7% |
| Vitamin B6 | 0.065 mg | 0.075 mg | 4% |
| Folate | 33.1 mcg | 38 mcg | 8% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 6.61 mg | 7.6 mg | 1% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |
Similar foods
Sources
- USDA FoodData Central record 169134(SR Legacy)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.