Pomegranate
✓
Pomegranate (3-3/8\" Dia)154 g
✓
Cup174 g

Calories in 1 cup (174 g)
144.4 calories, 18 from fat
 
Carbs
32.5 g
 
Proteins
2.9 g
 
Fat
2 g
 
Sat. Fat
0.2 g

KEY FACTS

(learn about health benefits or risks)
  • Pomegranate has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz).
  • Rich in vitamins and minerals (20.3%/cal) - a good source of Vitamin K (helps prevent cancer) and Vitamin C (helps prevent cardiovascular diseases).
  • Pomegranate contains a low amount of risky components that may include saturated fat and sodium (0%/oz).
  • Good source of fiber (16% of DV/100g)!
Calories Nutrition Risky Content
Low
Density
(0.8 cal/g)
High
Density
(20.3 %/cal)
Low
Density
(0 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
6%
Protein
11%
Carbs
28%
Fiber
3%
Fat
1%
Saturated Fat
0%
Cholesterol
0%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
48 min
19 min
36 min
58 min

VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Pomegranate

Serving Size: cup (174g)

* Amount Per Serving
Calories 144.4 cal
Calories from Fat 18 cal
% Daily Value
Total Fat 2 g 3.1%
Saturated Fat 0.2 g 1%
Cholesterol 0 mg 0%
Sodium 5.2 mg 0.2%
Total Carbohydrate 32.5 g 10.8%
Dietary Fiber 7 g 27.8%
Sugars (Added) 0 g 0%
Protein 2.9 g 5.8%
 
Vitamins
Vitamin A 0 IU 0%
Vitamin B6 0.1 mg 6.5%
Vitamin B12 0 mcg 0%
Vitamin C 17.7 mg 29.6%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 28.5 mcg 35.7%
 
Minerals
Calcium (Ca) 17.4 mg 1.7%
Copper (Cu) 0.3 mg 13.7%
Iron (Fe) 0.5 mg 2.9%
Magnesium (Mg) 20.9 mg 5.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 410.6 mg 11.7%
Phosphorus (P) 62.6 mg 6.3%
Selenium (Se) 0.9 mcg 1.2%
Zinc (Zn) 0.6 mg 4.1%