FruitBasic Food
Pomegranate
Raw
234 calories, 4.7 grams protein, 52.7 grams carbohydrate, and 3.3 grams fat for 1 serving · 282 g.
Nutrition overview
1 serving · 282 g · Raw
Pomegranate provides 234 calories, 4.7 g protein, 52.7 g carbs, and 3.3 g fat per 1 serving · 282 g.
234
calories
Protein
4.7g
Carbs
52.7g
Fat
3.3g
Nutrition facts
Complete nutrition
| Nutrient | Amount |
|---|---|
| Macronutrients | |
| Protein | 4.7 g |
| Total fat | 3.3 g |
| Total carbohydrate (by difference) | 52.7 g |
| Dietary fiber | 11.3 g |
| Total sugars | 38.5 g |
| Minerals | |
| Calcium | 28.2 mg |
| Iron | 0.85 mg |
| Magnesium | 33.8 mg |
| Phosphorus | 101.5 mg |
| Potassium | 665.5 mg |
| Sodium | 8.5 mg |
| Zinc | 0.99 mg |
| Copper | 0.45 mg |
| Manganese | 0.34 mg |
| Selenium | 1.4 mcg |
| Vitamins | |
| Vitamin A, RAE | 0.0 mcg |
| Vitamin C | 28.8 mg |
| Vitamin D (D2 + D3) | 0.0 mcg |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin K1 (phylloquinone) | 46.2 mcg |
| Thiamin (B1) | 0.19 mg |
| Riboflavin (B2) | 0.15 mg |
| Niacin (B3) | 0.83 mg |
| Pantothenic acid (B5) | 1.06 mg |
| Vitamin B6 | 0.21 mg |
| Folate, DFE | 107.2 mcg |
| Vitamin B12 | 0.0 mcg |
| Other essential nutrient | |
| Choline, total | 21.4 mg |
Practical calorie guide
Calories by serving size
One pomegranate (4" dia) (282 g) has 234 calories.
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ¼ serving | 70.5 g | 59 | 1.2 g | 13.2 g | 0.8 g |
| ½ serving | 141 g | 117 | 2.4 g | 26.4 g | 1.6 g |
| 1 serving | 282 g | 234 | 4.7 g | 52.7 g | 3.3 g |
| 2 servings | 564 g | 468 | 9.4 g | 105.5 g | 6.6 g |
View data sources
Nutrition records and methodology
View data sources
Nutrition records and methodology
Primary calorie record
Pomegranates, raw
USDA FoodData Central SR Legacy
Record 169134 · 98% match
- Reported
- 29
- Estimated
- 0
- Assumed zero
- 0
- Calculated
- 0
Contributing sources
- Open source
USDA FoodData Central SR Legacy
USDA Agricultural Research Service · Final release / 2018-04 · CC0 1.0 / United States public domain
Detailed source and derivation status is retained for every nutrient in this profile.
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