Pomegranate

Q: How many calories in 0.5 cup arils (seed/juice sacs) of pomegranate?

About 72 calories, with roughly 1.5g of protein. 0.5 cup arils (seed/juice sacs) weighs about 87g. Use the slider above for any other portion.

Grab-and-go fuel that has not been engineered into a snack.

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 3.1 oz

Calories

Protein

1.5g

Carbs

16.3g

Fat

Protein 7% Carbs 81% Fat 11%

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Pomegranate is 14g of sugar, wrapped in 4g of fiber per 100g. That's what makes it not soda.

The fiber slows absorption; the sugar is not "free sugar" the way added sugar is. Whole fruit and juice are different foods nutritionally, even at the same sugar number.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 83 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Ripeness matters

A greener pomegranate has more starch and less sugar; a spotty one is the reverse. Total calories barely move, but if you are tracking blood sugar or fiber-vs-sugar ratio, ripeness is a real variable — not a rounding error.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber4 g14%

Sugar13.67 g—

Saturated fat0.12 g1%

Cholesterol0 mg0%

Sodium3 mg0%

Potassium236 mg5%

Calcium10 mg1%

Iron0.3 mg2%

Magnesium12 mg3%

Zinc0.35 mg3%

Vitamin C10.2 mg11%

Vitamin E0.6 mg4%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.075 mg4%

Vitamin B120 mcg0%

Folate38 mcg10%

Niacin0.293 mg2%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Banana

Almost identical calories.

Cal89 Protein1.1 g Fat0.3 g

Orange Peel

14 more calories per 100g.

Cal97 Protein1.5 g Fat0.2 g

Mango

23 fewer calories per 100g.

Cal60 Protein0.8 g Fat0.4 g

Common questions

The stuff people actually ask.

How many calories in 0.5 cup arils (seed/juice sacs) of pomegranate?

About 72 calories, with roughly 1.5g of protein. 0.5 cup arils (seed/juice sacs) weighs about 87g. Use the slider above for any other portion.

Does a ripe pomegranate have more calories?

Barely. As fruit ripens, starch converts to sugar — same calories, different molecule. What changes: sweeter taste, faster blood-sugar rise, softer texture. Total calories move maybe 3–5%.

Is pomegranate actually healthy, or is that marketing?

By the numbers on this page: fiber, vitamin C, potassium; sugar comes with its brake pedal (fiber).

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