Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Pomegranate |
|---|---|
Macronutrients | |
| Calorieskcal | 834% DV |
| Proteing | 1.673% DV |
| Total fatg | 1.172% DV |
| Carbohydrateg | 18.77% DV |
| Fibreg | 414% DV |
| Total sugarsg | 13.7 |
| Waterg | 77.9 |
Fats | |
| Saturated fatg | 0.121% DV |
| Monounsaturated fatg | 0.093 |
| Polyunsaturated fatg | 0.079 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.079 |
Vitamins | |
| Vitamin Aµg | 00% DV |
| Vitamin Cmg | 10.211% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.64% DV |
| Vitamin Kµg | 16.414% DV |
| Thiamin (B1)mg | 0.0676% DV |
| Riboflavin (B2)mg | 0.0534% DV |
| Niacin (B3)mg | 0.2932% DV |
| Pantothenic acid (B5)mg | 0.3778% DV |
| Vitamin B6mg | 0.0754% DV |
| Folateµg | 3810% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 7.61% DV |
Minerals | |
| Calciummg | 101% DV |
| Ironmg | 0.32% DV |
| Magnesiummg | 123% DV |
| Phosphorusmg | 363% DV |
| Potassiummg | 2365% DV |
| Sodiummg | 30% DV |
| Zincmg | 0.353% DV |
| Coppermg | 0.15818% DV |
| Manganesemg | 0.1195% DV |
| Seleniumµg | 0.51% DV |
Other | |
| Beta-caroteneµg | 0 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 0 |
| Caffeinemg | 0 |
| Ashg | 0.53 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Pomegranate |
|---|---|
| AnthocyaninsFlavonoid pigment | Notable |
| EllagitanninsHydrolysable tannin | Primary |
| PolyphenolsPolyphenol (class) | Notable |
| UrolithinsMicrobial metabolite | Notable |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Pomegranate |
|---|---|
| Antioxidant & Oxidative Stress | Yes |
| Circulation | Yes |
| Heart Health | Yes |
| Men's Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.