Nutrition facts · Fruit
Calories in Pomegranate
Pomegranate has 83 calories per 100 g, and one 4-inch pomegranate (282 g) has 234 calories. Most of those calories come from carbohydrates, with 18.7 g of carbs per 100 g, including 13.7 g of sugar and 4 g of fiber. Protein and fat are both small.
Calories come from: Carbs 81% · Fat 12% · Protein 7%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 83 kcal | 1.7 g | 18.7 g | 1.2 g |
| 1 pomegranate (4" diameter) | 282 g | 234 kcal | 4.7 g | 52.7 g | 3.3 g |
| 1/2 cup arils | 87 g | 72 kcal | 1.5 g | 16.3 g | 1 g |
Full nutrition (Per 100 g)
| Calories | 83 kcal |
|---|---|
| Protein | 1.7 g |
| Carbohydrates | 18.7 g |
| of which sugars | 13.7 g |
| Fiber | 4 g |
| Fat | 1.2 g |
| of which saturated | 0.1 g |
| Sodium | 3 mg |
What changes the calories
- The weight of a whole pomegranate includes the thick peel and white membranes you don't eat, so weighing just the arils gives a more accurate number for what you actually eat.
- Pomegranate juice has most of the fiber removed, so a glass delivers the sugar of many arils in a quick, concentrated form.
- Sweetened or dried pomegranate products usually carry more calories per gram than fresh arils because of added sugar or lost water.
- Pomegranates vary a lot in size, so a large fruit can provide noticeably more than a small one.
Tips for logging it accurately
- Weigh the arils after removing them from the fruit, or measure them by the half cup (87 g has 72 calories).
- When logging, choose raw pomegranate arils rather than juice or a sweetened product unless that is what you had.
- Snap a photo of your bowl in BerryFit and check the portion, then remember to add toppings like yogurt, honey or granola separately.
Log Pomegranate in seconds
Snap a photo of your meal or search for Pomegranate in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1/2 cup of pomegranate arils?
A 1/2 cup of arils (87 g) has 72 calories, with 16.3 g of carbs, 1.5 g of protein and 1 g of fat.
How many calories are in a whole pomegranate?
One 4-inch pomegranate (282 g) has 234 calories. Larger or smaller fruits will vary in proportion to their size.
Is pomegranate high in sugar?
Pomegranate has 13.7 g of sugar per 100 g, which makes up most of its carbohydrates. It also provides 4 g of fiber per 100 g when you eat the arils.
Does pomegranate have more calories than other fruits?
At 83 calories per 100 g, pomegranate sits between grapes at 69 and banana at 89. It is a bit higher than apple and cherries, which both have 63.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Pomegranates, raw, FDC ID 169134); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
