Pomegranates Nutrition Facts and Calorie information

One medium pomegranate provides 234 calories, 52.7 g carbohydrates, 4.7 g protein and 28.8 mg Vitamin C. Here’s a pomegranate nutrition facts data and calorie information.

Pomegranates nutrition facts and calorie information

Pomegranates Nutrition Facts

Nutrition facts for 1┬ápomegranate (4″ dia) (282g) are following

  • Calories 234
  • Carbohydrate 52.7 g
  • Protein 4.7 g
  • Total Fat 3.3 g
  • Cholesterol 0.0 mg
  • Water 220 g
  • Vitamin C 28.8 mg
  • Vitamin K 46.2 mcg

Pomegranates, raw nutrition Information

One (4″ dia) (282g) Pomegranates Nutrition Information

Calorie in Pomegranates

Total Calorie 234 (980 kJ)
From Carbohydrate 191 (800 kJ)
From Fat 27.6 (116 kJ)
From Protein 15.8 (66.2 kJ)

Carbohydrates in Pomegranates

Total Carbohydrate 52.7 g
Dietary Fiber 11.3 g
Sugars 38.5 g
Starch

Vitamins in Pomegranates

Niacin 0.8 mg
Thiamin 0.2 mg
Riboflavin 0.1 mg
Folate 107 mcg
Vitamin B6 0.2 mg
Vitamin B12 0.0 mcg
Pantothenic Acid 1.1 mg
Choline 21.4 mg
Vitamin K 46.2 mcg
Betaine
Vitamin A 0.0 IU
Vitamin C 28.8 mg
Vitamin E 1.7 mg
Vitamin D

Fats & Fatty Acids in Pomegranates

Total Fat 3.3 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.3 g
Total Omega-6 fatty acids 223 mg
Total Omega-3 fatty acids

Minerals in Pomegranates

Calcium 28.2 mg
Iron 0.8 mg
Magnesium 33.8 mg
Selenium 1.4 mcg
Potassium 666 mg
Sodium 8.5 mg
Zinc 1.0 mg
Copper 0.4 mg
Phosphorus 102 mg
Manganese 0.3 mg
Fluoride

Sterols in Pomegranates

Cholesterol 0.0 mg
Phytosterols

Others

Water 220 g
Ash 1.5 g