Pomegranate Nutrition Facts — The Ruby-Red Superfruit for Total Wellness
Pomegranate, known as Anar in India, is one of the most nutrient-rich and antioxidant-packed fruits you can eat. Its glossy red seeds, called arils, not only add a burst of color to your plate but also provide powerful health benefits that support your heart, skin, and immunity.
Below are the detailed nutrition values per 100 grams of edible arils — showing exactly why this fruit deserves a permanent place in your diet.
Here’s a complete breakdown of all major pomegranate nutrition values — written clearly and in the same tone/style used in BeaconVibes nutrition fact articles (like your guava one).
After this list, I’ll write the detailed 500+ words content section.
Pomegranate Nutrition Facts (Per 100 Grams of Edible Arils)
- Calories: 83 kcal
- Water: 78%
- Protein: 1.7 g
- Total Fat: 1.2 g
- Saturated Fat: 0.1 g
- Monounsaturated Fat: 0.1 g
- Polyunsaturated Fat: 0.1 g
- Total Carbohydrates: 19 g
- Dietary Fiber: 4 g
- Natural Sugars: 13.7 g
- Vitamin C: 10.2 mg (17% DV)
- Vitamin K: 16.4 µg (14% DV)
- Folate (Vitamin B9): 38 µg (10% DV)
- Vitamin E: 0.6 mg (4% DV)
- Vitamin B6: 0.1 mg (6% DV)
- Potassium: 236 mg (7% DV)
- Calcium: 10 mg (1% DV)
- Magnesium: 12 mg (3% DV)
- Phosphorus: 36 mg (3% DV)
- Iron: 0.3 mg (2% DV)
- Zinc: 0.4 mg (3% DV)
- Copper: 0.2 mg (10% DV)
- Manganese: 0.1 mg (6% DV)
- Sodium: 3 mg
🌿 Complete Nutrition Overview
A 100-gram serving of fresh pomegranate offers 83 calories, making it a light and energizing fruit choice. It contains about 19 grams of carbohydrates, mostly natural fruit sugars, and 4 grams of dietary fiber, which support digestion and help keep you full for longer.
The fruit also provides 1.7 grams of protein and just 1.2 grams of fat, most of which are heart-friendly unsaturated fats. With no cholesterol and low sodium (only 3 mg), pomegranate is an ideal snack for anyone looking to maintain healthy blood pressure and cholesterol levels.
But what truly makes pomegranate stand out is its impressive mix of vitamins, minerals, and antioxidants.
Rich in Vitamins and Antioxidants
Pomegranate is an excellent source of Vitamin C (10.2 mg), covering nearly 17% of your daily requirement. Vitamin C helps strengthen your immune system, supports collagen production for glowing skin, and acts as a natural antioxidant.
You’ll also get a good dose of Vitamin K (16.4 µg), which supports bone strength and blood clotting, and Folate (38 µg) — vital for healthy cell growth and tissue repair. The fruit further includes small amounts of Vitamin E and B6, adding to its anti-aging and energy-boosting potential.
Pomegranate’s deep red color is a sign of its powerful antioxidants — mainly punicalagin, anthocyanins, and tannins. These compounds help fight oxidative stress, reduce inflammation, and may lower the risk of chronic diseases.
Mineral Powerhouse
Each serving of pomegranate provides around 236 mg of potassium, which helps balance fluids, regulate heartbeat, and control blood pressure. It also includes calcium, magnesium, phosphorus, zinc, and copper, all working together to support bone strength, nerve function, and metabolism.
Even in small amounts, these minerals make pomegranate a complete and balanced fruit that nourishes your body from within.
Health Benefits of Pomegranate
- Improves Heart Health
Regular consumption of pomegranate juice or seeds helps lower blood pressure and bad cholesterol (LDL) levels. The antioxidants prevent plaque buildup in arteries and improve overall heart function. - Boosts Immunity Naturally
With its rich vitamin C and polyphenol content, pomegranate helps the body fight infections, seasonal colds, and viruses while promoting faster recovery. - Enhances Skin and Hair Health
The antioxidants and vitamin E in pomegranate reduce signs of aging, fight acne, and promote healthy, radiant skin. It also supports stronger hair follicles by improving blood circulation to the scalp. - Aids Digestion and Gut Health
The 4 grams of dietary fiber keep your digestion smooth, relieve constipation, and feed healthy gut bacteria — leading to better nutrient absorption. - Supports Weight Management
Being low in calories and rich in fiber, pomegranate helps control appetite and can be an excellent fruit for those aiming to lose or maintain weight. - Fights Inflammation and Oxidative Stress
The antioxidants in pomegranate help neutralize harmful free radicals, reducing inflammation and potentially lowering the risk of chronic diseases like diabetes and arthritis.
Delicious Ways to Enjoy Pomegranate
You can enjoy pomegranate seeds plain, sprinkle them over yogurt or salads, or blend them into smoothies and juices. They also make a beautiful garnish for desserts and traditional Indian dishes.
Whether eaten fresh or juiced, every bite delivers a powerful mix of sweetness, crunch, and health benefits.
Also read: Top 5 Immunity-Boosting Drinks to Stay Healthy Naturally
Final Thought
Pomegranate is more than just a fruit — it’s a natural health booster wrapped in a beautiful red shell. With its perfect balance of vitamins, minerals, and antioxidants, it supports your heart, skin, and immunity while adding vibrant flavor to your meals.
So next time you crave something refreshing and nutritious, grab a bowl of pomegranate seeds — your body will thank you!
