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Pomegranate Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2023-07-01

Written and reviewed by the NatureClaim Team




Pomegranate

Overview of Pomegranate Nutrition

Scientific Name: Punica granatum

Order: Myrtales

Family: Lythraceae

Pomegranates originated from the Middle East and are widely cultivated throughout the Mediterranean.



Calories
Name Amount % Daily Value
Calories 83 kcal 4%


Carbohydrates
Name Amount % Daily Value
Total Carbs 18.70 g 7%
Dietary Fiber 4.00 g 14%
Sugars 13.67 g
Starch - g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols 5.00 mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 1.17 g 2%
Saturated Fat 0.12 g 1%
Monounsaturated Fat 0.09 g
Polyunsaturated Fat, total 0.08 g
  • 18:2 n-6 (LA), Omega-6
 0.00 g
  • 18:3 n-6 (GLA)
 - g
  • 18:3 n-3 (ALA), Omega-3
 0.00 g
  • 18:4 n-3 (SDA)
 0.00 g
  • 20:5 n-3 (EPA)
 0.00 g
  • 22:5 n-3 (DPA)
 0.00 g
  • 22:6 n-3 (DHA)
 0.00 g
Trans Fat 0.00 g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 1.67 g 3%
  • Tryptophan
 - g
  • Threonine
 - g
  • Isoleucine
 - g
  • Leucine
 - g
  • Lysine
 - g
  • Methionine
 - g
  • Cystine
 - g
  • Phenylalanine
 - g
  • Tyrosine
 - g
  • Valine
 - g
  • Arginine
 - g
  • Histidine
 - g
  • Alanine
 - g
  • Aspartic Acid
 - g
  • Glutamic Acid
 - g
  • Glycine
 - g
  • Proline
 - g
  • Serine
 - g


Vitamins
Name Amount % Daily Value
Vitamin C 10.20 mg 11%
Thiamin 0.07 mg 6%
Riboflavin 0.05 mg 4%
Niacin 0.29 mg 2%
Pantothenic Acid 0.38 mg 8%
Vitamin B6 0.08 mg 5%
Folate, total 38.00 mg 10%
  • Folic Acid
 0.00 mcg
  • Food Folate (dietary folate equivalent)
 38.00 mcg
Choline 7.60 mg 1%
Betaine - mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 0.00 mcg 0%
  • Retinol Acitiviy Equivalent
 0.00 mcg
  • Retinol
 0.00 mcg
  • Beta-Carotene
 0.00 mcg
  • Alpha-Carotene
 0.00 mcg
  • Beta-Cryptoxanthin
 0.00 mcg
Lycopene 0.00 mcg
Lutein and Zeaxanthin 0.00 mcg
Vitamin E, total 0.60 mg 4%
  • Alpha-Tocopherol
 0.60 mg
  • Beta-Tocopherol
 - mg
  • Gamma-Tocopherol
 - mg
  • Delta-Tocopherol
 - mg
Vitamin D 0.00 mcg 0%
Vitamin K (phylloquinone) 16.40 mcg 14%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 10.00 mg 1%
Iron 0.30 mg 2%
Magnesium 12.00 mg 3%
Phosphorus 36.00 mg 3%
Potassium 236.00 mg 5%
Sodium 3.00 mg 0%
Zinc 0.35 mg 3%
Copper 0.16 mg 18%
Manganese 0.12 mg 5%
Selenium 0.50 mcg 1%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount
Flavan-3-ols
  • (+)-Catechin
 0.40 mg
  • (-)-Epigallocatechin
 0.20 mg
  • (-)-Epicatechin
 0.10 mg
  • (-)-Epicatechin-3-gallate
 0.00 mg
  • (-)-Epigallocatechin-3-gallate
 0.00 mg
  • (+)-Gallocatechin
 0.20 mg
Flavones
  • Apigenin
 0.00 mg
  • Luteolin
 0.00 mg
Flavonols
  • Kaempferol
 0.00 mg
  • Myricetin
 0.00 mg
  • Quercetin
 0.00 mg
Isoflavones
  • Daidzein
 0.00 mg
  • Genistein
 0.00 mg
  • Isoflavones, total
 0.00 mg
Proanthocyanidins
  • Proanthocyanidin Dimers
 0.30 mg
  • Proanthocyanidin Trimers
 0.00 mg


Others
Name Amount
Water 77.93 g
Ash 0.53 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.


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