Pomegranate Nutrition

Overview of Pomegranate Nutrition

Scientific Name: Punica granatum

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Order: Myrtales

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Family: Lythraceae

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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 Can antioxidant and for immune health and making collagen	10.20 mg	11%
Thiaminfor amino acid, glucose, and lipid metabolism	0.07 mg	6%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism	0.05 mg	4%
Niacinfor digestive and skin health and nerve function	0.29 mg	2%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism	0.38 mg	8%
Vitamin B6for brain development, immune health, and protein metabolism	0.08 mg	5%
Folate, totalfor amino acid metabolism and preventing neural tube defects	38.00 mcg	10%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	38.00 mcg
Cholinefor brain health and nerve function	7.60 mg	1%
Betainefor metabolizing an amino acid called homocysteine	- mg
Vitamin B12for nerve function and red blood cell formation	0.00 mcg	0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health	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
Lycopenean antioxidant	0.00 mcg
Lutein and Zeaxanthinantioxidants	0.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health	0.60 mg	4%
Alpha-Tocopherol	0.60 mg
Beta-Tocopherol	- mg
Gamma-Tocopherol	- mg
Delta-Tocopherol	- mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function	0.00 mcg	0%
Vitamin K (phylloquinone)for bone health and normal blood clotting	16.40 mcg	14%
Biotinfor amino acid, glucose, and fatty acid metabolism	- mcg	-

Minerals

Name	Amount	% Daily Value
Calciumfor bone health and muscle/nerve function	10.00 mg	1%
Ironfor carrying oxygen to cells and muscles	0.30 mg	2%
Magnesiumfor bone and heart health and muscle/nerve function	12.00 mg	3%
Phosphorusfor bone health and helping the body store and use energy	36.00 mg	3%
Potassiumfor carbohydrate metabolism and muscle/nerve function	236.00 mg	5%
Sodiumfor muscle/nerve function	3.00 mg	0%
Zincan antioxidant and for immune health	0.35 mg	3%
Copperfor iron absorption and blood vessel, bone, and immune health	0.16 mg	18%
Manganesean antioxidant	0.12 mg	5%
Seleniuman antioxidant and for reproductive health and thyroid function	0.50 mcg	1%
Iodinefor thyroid function	- mcg	-
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins	- mcg	-
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids	- mcg	-
Chloridefor muscle/nerve function	- mg	-
Fluoridefor reducing tooth decay	- 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 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

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References:

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/.