Pomegranate: calories and nutrition information

Pomegranate nutrition information

Nutrient	Carbs 100 g	% RI*	Whole pomegranate (200 g)
Energy	83 kcal347 kJ	4%	166 kcal695 kJ
Fat	1.2 g	2%	2.4 g
of which saturated fatty acids	0.1 g	1%	0.2 g
Carbs	14.7 g	6%	29.4 g
of which sugars	13.7 g	15%	27.4 g
Fiber	4 g	-	8 g
Protein	1.7 g	3%	3.4 g
Salt	0.01 g	0%	0.02 g
Water	77.9 g	-	155.8 g

* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.

How many calories are in pomegranate?

Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.

Serving	Calories	Protein	Carbs	Fat
1 tablespoon of seeds11 g	9 kcal	0.2 g	1.6 g	0.1 g
Half a cup of seeds90 g	75 kcal	1.5 g	13.2 g	1.1 g
100 g	83 kcal	1.7 g	14.7 g	1.2 g
Whole pomegranate200 g	166 kcal	3.4 g	29.4 g	2.4 g

Vitamins and minerals

Per 100 g of pomegranate, the largest amounts are vitamin K (22% RI), folate (19% RI), and vitamin C (13% RI). We show nutrients that provide at least 2% RI per 100 g.

Nutrient	Carbs 100 g	% RI
Potassium	236 mg	12%
Magnesium	12 mg	3%
Phosphorus	36 mg	5%
Iron	0.3 mg	2%
Zinc	0.4 mg	4%
Vitamin C	10.2 mg	13%
Vitamin B1 (thiamin)	0.07 mg	6%
Vitamin B2 (riboflavin)	0.05 mg	4%
Vitamin B6	0.08 mg	6%
Folate	38 µg	19%
Vitamin E	0.6 mg	5%
Vitamin K	16.4 µg	22%

Pomegranate compared with other foods

Pomegranate has more calories per 100 g than 77% of the fruits in our chart. Here's how foods in the fruit category with a similar calorie count compare (kcal per 100 g):

Kiwi61 kcal
Cherries63 kcal
Black currants63 kcal
Grapes69 kcal
Pomegranate83 kcal
Banana89 kcal
Avocado160 kcal
Dried plums240 kcal
Dried apricots241 kcal

FAQs

How many calories are in a whole pomegranate?

A whole pomegranate (about 200 g) has about 166 kcal: 3.4 g protein, 29.4 g carbs, and 2.4 g fat.

How many calories are in 100 g of pomegranate?

100 g of pomegranate has 83 kcal (347 kJ).

How much protein does pomegranate have?

Pomegranate has 1.7 g of protein per 100 g, and a whole pomegranate has about 3.4 g.

How many carbs does pomegranate have?

100 g of pomegranate contains 14.7 g of available carbs, including 13.7 g of sugars, plus 4 g of fiber.

Data source: USDA FoodData Central, SR28 database - “Pomegranates, raw” (NDB 09286). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: 7 November 2026. How we put together our calorie chart.