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 Calorie234 (980 kJ)
From Carbohydrate191 (800 kJ)
From Fat27.6 (116 kJ)
From Protein15.8 (66.2 kJ)

Carbohydrates in Pomegranates

Total Carbohydrate52.7 g
Dietary Fiber11.3 g
Sugars38.5 g
Starch

Vitamins in Pomegranates

Niacin0.8 mg
Thiamin0.2 mg
Riboflavin0.1 mg
Folate107 mcg
Vitamin B60.2 mg
Vitamin B120.0 mcg
Pantothenic Acid1.1 mg
Choline21.4 mg
Vitamin K46.2 mcg
Betaine
Vitamin A0.0 IU
Vitamin C28.8 mg
Vitamin E1.7 mg
Vitamin D

Fats & Fatty Acids in Pomegranates

Total Fat3.3 g
Saturated Fat0.3 g
Polyunsaturated Fat0.2 g
Monounsaturated Fat0.3 g
Total Omega-6 fatty acids223 mg
Total Omega-3 fatty acids

Minerals in Pomegranates

Calcium28.2 mg
Iron0.8 mg
Magnesium33.8 mg
Selenium1.4 mcg
Potassium666 mg
Sodium8.5 mg
Zinc1.0 mg
Copper0.4 mg
Phosphorus102 mg
Manganese0.3 mg
Fluoride

Sterols in Pomegranates

Cholesterol0.0 mg
Phytosterols

Others

Water220 g
Ash1.5 g