Nutrients in 100 grams of Pomegranates

Raw Pomegranates (Punica granatum).

Macros Ratio

Protein Fat Carbs

11%

82%

100 g ▼

Macro Nutrients

Pomegranates

Energy83 kcal

2.86%

Raw Pomegranates have 83 kcal of Energy per 100 grams, which is 2.86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.17 g

1.2%

Raw Pomegranates have 1.17 g of Fat per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.38%

Raw Pomegranates have 0.12 g of Saturated Fat per 100 grams, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw Pomegranates have 0 g of Omega 3 per 100 grams, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.079 g

0.46%

Raw Pomegranates have 0.079 g of Omega 6 per 100 grams, which is 0.46% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Pomegranates have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18.7 g

14.4%

Raw Pomegranates have 18.7 g of Carbohydrate per 100 grams, which is 14.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13.7 g

19%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Pomegranates have 13.67 g of Sugars per 100 grams, which is 19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber4 g

10.5%

Raw Pomegranates have 4 g of Fiber per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.67 g

Raw Pomegranates have 1.67 g of Protein per 100 grams, which is 3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Pomegranates

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Pomegranates have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Vitamin B10.067 mg

5.6%

Thiamine

Raw Pomegranates have 0.067 mg of Vitamin B1 per 100 grams, which is 5.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.053 mg

4.08%

Riboflavin

Raw Pomegranates have 0.053 mg of Vitamin B2 per 100 grams, which is 4.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B30.29 mg

1.83%

Niacin, nicotinic acid, niacinamide

Raw Pomegranates have 0.293 mg of Vitamin B3 per 100 grams, which is 1.83% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B50.38 mg

7.54%

Pantothenic acid

Raw Pomegranates have 0.377 mg of Vitamin B5 per 100 grams, which is 7.54% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years

Vitamin B60.075 mg

5.77%

Pyridoxine

Raw Pomegranates have 0.075 mg of Vitamin B6 per 100 grams, which is 5.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B938 μg

9.5%

Folates and Folic Acid

Raw Pomegranates have 38 μg of Vitamin B9 per 100 grams, which is 9.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Pomegranates have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years

Vitamin C10 mg

11.3%

Ascorbic acid

Raw Pomegranates have 10.2 mg of Vitamin C per 100 grams, which is 11.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Pomegranates have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years

Vitamin E0.6 mg

Tocopherols and Tocotrienols

Raw Pomegranates have 0.6 mg of Vitamin E per 100 grams, which is 4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K16.4 μg

13.7%

Phytomenadione or phylloquinone

Raw Pomegranates have 16.4 μg of Vitamin K per 100 grams, which is 13.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pomegranates

Calcium10 mg

Raw Pomegranates have 10 mg of Calcium per 100 grams, which is 1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

17.6%

Raw Pomegranates have 0.158 mg of Copper per 100 grams, which is 17.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.3 mg

3.75%

Raw Pomegranates have 0.3 mg of Iron per 100 grams, which is 3.75% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium12 mg

2.86%

Raw Pomegranates have 12 mg of Magnesium per 100 grams, which is 2.86% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.12 mg

5.17%

Raw Pomegranates have 0.119 mg of Manganese per 100 grams, which is 5.17% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus36 mg

5.14%

Raw Pomegranates have 36 mg of Phosphorus per 100 grams, which is 5.14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium236 mg

6.94%

Raw Pomegranates have 236 mg of Potassium per 100 grams, which is 6.94% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.5 μg

0.91%

Raw Pomegranates have 0.5 μg of Selenium per 100 grams, which is 0.91% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3 mg

0.2%

Raw Pomegranates have 3 mg of Sodium per 100 grams, which is 0.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.35 mg

3.2%

Raw Pomegranates have 0.35 mg of Zinc per 100 grams, which is 3.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water78 g

2.1%

Raw Pomegranates have 77.93 g of Water per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Pomegranates:
100 grams of Pomegranates has a good amount of Vitamin B5, Vitamin B9, Vitamin C and Vitamin K. It has some Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin E. While 100 grams of product has trace amounts of Vitamin B3, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Pomegranates:
100 grams of Pomegranates has a good amount of Copper. It has some Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc. While 100 grams of product has trace amounts of Calcium and Selenium, it has no Sodium.

Macronutrients in 100 grams of Raw Pomegranates:
100 grams of Pomegranates has a good amount of Carbohydrate, Sugars and Fiber. It has some Protein. While 100 grams of product has trace amounts of Fat, it has no Saturated Fat, Omega 3 and Omega 6.

Compare Raw Pomegranates with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Pomegranates

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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