Pomegranates, raw
1 pomegranate, (4" dia) (282 g): 234 kcal, 4.7 g protein, 52.7 g carbohydrate and 3.3 g fat.
Log 1 pomegranate, (4" dia) (282 g) to todayCompare with another food
Nutrition Facts
Serving size1 pomegranate, (4" dia) (282 g)
Amount per serving
Calories230
% Daily Value*
| Total Fat 3.5g | 4% |
|---|---|
| Saturated Fat 0g | 2% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 10mg | 0% |
| Total Carbohydrate 53g | 19% |
| Dietary Fiber 11g | 40% |
| Total Sugars 39g | |
| Includes Added Sugars ≤39g | ≤77% |
| Protein 5g | 9% |
| Vitamin D 0mcg | 0% |
| Calcium 30mg | 2% |
| Iron 0.8mg | 4% |
| Potassium 670mg | 15% |
* 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 1 pomegranate, (4" dia) (282 g) gives you
High in Dietary fiber (40% DV), Copper (50% DV), Vitamin C (32% DV), Vitamin K (39% DV), Pantothenic acid (B5) (21% DV), Folate (27% DV)
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
- 5 g 7%
- Carbs
- 53 g 81%
- Fat
- 3 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 1 pomegranate, (4" dia) (282 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 234 kcal | 83 kcal | |
| Protein | 4.71 g | 1.67 g | 9% |
| Carbohydrate | 52.7 g | 18.7 g | 19% |
| Dietary fiber | 11.3 g | 4 g | 40% |
| Total sugars | 38.5 g | 13.7 g | |
| Water | 220 g | 77.9 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 3.3 g | 1.17 g | 4% |
| Saturated fat | 0.338 g | 0.12 g | 2% |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.262 g | 0.093 g | |
| Polyunsaturated fat | 0.223 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 | 28.2 mg | 10 mg | 2% |
| Iron | 0.846 mg | 0.3 mg | 5% |
| Magnesium | 33.8 mg | 12 mg | 8% |
| Phosphorus | 102 mg | 36 mg | 8% |
| Potassium | 666 mg | 236 mg | 14% |
| Sodium | 8.46 mg | 3 mg | 0% |
| Zinc | 0.987 mg | 0.35 mg | 9% |
| Copper | 0.446 mg | 0.158 mg | 50% |
| Manganese | 0.336 mg | 0.119 mg | 15% |
| Selenium | 1.41 mcg | 0.5 mcg | 3% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 0 mcg | 0 mcg | 0% |
| Vitamin C | 28.8 mg | 10.2 mg | 32% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 1.69 mg | 0.6 mg | 11% |
| Vitamin K | 46.2 mcg | 16.4 mcg | 39% |
| Thiamin (B1) | 0.189 mg | 0.067 mg | 16% |
| Riboflavin (B2) | 0.149 mg | 0.053 mg | 11% |
| Niacin (B3) | 0.826 mg | 0.293 mg | 5% |
| Pantothenic acid (B5) | 1.06 mg | 0.377 mg | 21% |
| Vitamin B6 | 0.211 mg | 0.075 mg | 12% |
| Folate | 107 mcg | 38 mcg | 27% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 21.4 mg | 7.6 mg | 4% |
| 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.