Pomegranate, flesh and pips
Last updated 4 Nov 2026
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Pomegranate is a fruit with juice-filled flesh surrounding edible pips. The figures here refer to the flesh and pips together. It mainly provides carbohydrate, with 12g per 100g, all of which is sugar. It also contains 1.3g of protein, 13mg of vitamin C and 240mg of potassium per 100g. Its fat content is low.
Vitamin C supports normal immune function and helps the body absorb iron from plant foods. Potassium contributes to normal muscle and nerve function. The sugars in pomegranate occur naturally within the fruit; its carbohydrate content is relevant for people monitoring carbohydrate intake. Full nutrient figures are provided in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 51 kcal |
Energy | 218 kJ |
Fat | 0.2g |
of which saturates | Trace |
Carbohydrate | 12g |
of which sugars | 12g |
1.3g | |
Salt | 0.01g |
Alcohol | 0g |
Water | 80g |
Cholesterol | 0mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
5µg | |
0µg | |
13mg | |
0.05mg | |
0.04mg | |
0.3mg | |
0.31mg | |
0µg | |
12mg | |
0.7mg | |
11mg | |
29mg | |
240mg | |
Sodium | 2mg |
0.4mg | |
0.17mg |
Other types of pomegranate
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
33 kcal | 0.9g | 0.1g | – |
About these figures
Values are per 100g of the food as described (Analysis and literature sources;). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.