Calories in Pomegranate 🫐
Per 1 medium (282g)
Nutrition Facts
Serving: 1 medium (282g)
About Pomegranate
Pomegranate is a nutritious fruit that brings a tart sweet flavor to your diet. With 234 calories per 1 medium (282g), it provides natural energy along with important vitamins and minerals. Pomegranate is particularly valued for antioxidant power, making it a smart addition to a balanced eating plan. Whether you enjoy it fresh, in smoothies, or as part of a recipe, pomegranate offers both great taste and genuine nutritional benefits.
Health Benefits of Pomegranate
Outstanding Fiber Content
With 11g of dietary fiber per serving, pomegranate supports healthy digestion, promotes regular bowel movements, and helps maintain stable blood sugar levels throughout the day.
Antioxidant Protection
Pomegranate contains natural antioxidants including polyphenols and flavonoids that help neutralize harmful free radicals. Regular consumption of antioxidant-rich fruits like pomegranate is associated with reduced risk of chronic diseases.
Potassium for Heart Health
With 666mg of potassium per serving, pomegranate helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Dietary Versatility
Pomegranate can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of pomegranate and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| ½ Pomegranate (141g) | 117 | 26.5g | 2.4g | 1.6g |
| Small Pomegranate (212g) | 176 | 39.8g | 3.5g | 2.5g |
| Medium Pomegranate (282g) | 234 | 53.0g | 4.7g | 3.3g |
| Large Pomegranate (423g) | 351 | 79.5g | 7.1g | 4.9g |
| 2 Pomegranates (564g) | 468 | 106.0g | 9.4g | 6.6g |
| Sliced, 1 cup (705g) | 585 | 132.5g | 11.8g | 8.2g |
Is Pomegranate Good for Weight Loss?
Pomegranate at 234 calories per 1 medium (282g) is a moderate-calorie food that can fit into a weight loss diet with proper planning. Watching your portion sizes is important to keep calories in check. Rather than eliminating pomegranate from your diet, focus on balancing it with lower-calorie vegetables and staying within your overall daily target. Complete restriction often leads to cravings and binging. Use a calorie tracking app like Calory to find the right portion that fits your goals.
Pomegranate and Popular Diets
How pomegranate fits into common eating plans:
Frequently Asked Questions
How many calories in pomegranate?
Pomegranate (1 medium (282g)) contains approximately 234 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is pomegranate good for weight loss?
Pomegranate can fit into a weight loss diet with portion awareness. At 234 calories per 1 medium (282g), it provides nutritional value without being excessively caloric. The key is accurate tracking: measure your portions and log them to stay within your daily calorie target.
Is pomegranate high in sugar?
Pomegranate contains 39g of natural sugar per serving. Unlike added sugars in processed foods, fruit sugars come packaged with fiber, vitamins, and antioxidants that slow absorption and provide nutritional value. Most nutrition experts agree that whole fruit sugar is not a health concern for most people.
How should I store pomegranate?
Store fresh pomegranate in a cool place or refrigerator to maximize shelf life. Most fruits are best stored at room temperature until ripe, then moved to the fridge. You can also freeze pomegranate for longer storage. Frozen varieties retain most of their nutritional value and are often more affordable.
Track Pomegranate in Calory
Scan, search, or snap a photo. Calory makes logging pomegranate instant with AI-powered food recognition.