Pomegranate Nutrition Facts: Calories, Macros & Health Benefits
Summary: One handful (90g) of pomegranate contains 75 calories, 1.5g protein, 16.8g carbs, and 1.1g fat. Pomegranate is a good source of vitamin c, vitamin k.
Nutrition Facts — one handful (90g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 75 kcal | 4% |
| Protein | 1.5g | 3% |
| Carbohydrates | 16.8g | 6% |
| Total Fat | 1.1g | 1% |
| Fiber | 3.6g | 13% |
| Sugar | 12.3g | -- |
| Saturated Fat | 0.09g | 0% |
| Sodium | 2.7mg | 0% |
| Potassium | 212.4mg | 5% |
| Calcium | 9.0mg | 1% |
| Iron | 0.27mg | 2% |
| Magnesium | 10.8mg | 3% |
| Zinc | 0.32mg | 3% |
| Vitamin C | 9.2mg | 10% |
| Vitamin B6 | 0.07mg | 4% |
| Folate | 34.2mcg | 9% |
| Vitamin K | 14.8mcg | 12% |
| Phosphorus | 32.4mg | 3% |
Is Pomegranate Good for You?
Pomegranate provides 75 calories per handful (90g) with 1.5g of protein, 16.8g of carbohydrates, and 1.1g of fat. It is a source of vitamin c (10% dv), vitamin k (12% dv).
Key Health Benefits of Pomegranate
- Good source of vitamin c (10% dv)
- Good source of vitamin k (12% dv)
- Contains 3.6g of dietary fiber per serving
Frequently Asked Questions
How many calories is in pomegranate?
One handful (90g) of pomegranate contains 75 calories.
How much protein is in pomegranate?
One handful (90g) of pomegranate provides 1.5g of protein.
Is pomegranate vegetarian?
Yes, pomegranate is suitable for vegetarian diets.
Is pomegranate vegan?
Yes, pomegranate is completely plant-based and vegan-friendly.
Is pomegranate gluten-free?
Yes, pomegranate is naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track pomegranate and thousands of other foods with the Gram app.