How Many Calories in Pomegranate?
1 cupă boabe (174g) = 144 kcal
Nutritional Values per 100g
Standard Serving
1 cupă boabe (174g) contains 144 calories.
Best time: Excellent as a topping for yogurt, salads, or oatmeal, or as a standalone snack
Benefits
- ✓One of the richest sources of polyphenol antioxidants (punicalagins) among all fruits, with documented anti-inflammatory effects
- ✓Contains 4g of fiber per 100g, above average for fruit, useful for digestion and satiety
- ✓A good source of vitamin K and vitamin C, important for blood clotting and immunity
- ✓Preliminary studies suggest cardiovascular benefits, through improved lipid profile
- ✓The seeds are filling thanks to the combination of fiber and water, with a moderate-low glycemic index
Considerations
- !More caloric than most fresh fruit (83 kcal/100g) due to its more concentrated natural sugar content
- !Peeling a pomegranate is laborious - the seeds can stain clothes and work surfaces
- !Concentrated pomegranate juice may interact with some medications, similar to grapefruit, though less well documented
FitAzi Tip
FitAzi recommends pomegranate as a topping for Greek yogurt or oats, adding antioxidants, crunchy texture, and natural sweetness without added sugar. A cup of seeds (174g) has 144 calories - include it in your daily count if eaten as a standalone snack, not just as a garnish.
Frequently Asked Questions
A whole medium pomegranate (about 282g, of which roughly 150-174g is edible seeds) has about 125-145 calories from the seeds. Per 100g of seeds, pomegranate has 83 calories, more than most high-water-content fruits, but justified by its high nutrient density.
Pomegranate can be included in a weight loss diet thanks to its fiber (4g/100g) and moderate-low glycemic index, which support satiety. However, being more caloric than other fruits (83 kcal/100g), portions should be measured - a full cup of seeds (174g) means 144 calories, the equivalent of a full snack.
Whole pomegranate seeds contain all the fiber (4g/100g) and have a smaller glycemic impact than juice, from which the fiber is removed. Pomegranate juice concentrates the sugar without the fiber that slows absorption, so 100ml of juice can have 60-70 calories and a greater glycemic impact than the equivalent fresh seeds.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.