are round fruits with a tough outer skin and many small bright red fleshy seeds held together in the matrix of a white pith.Health info: Pomegranates are high in polyphenol antioxidants which could be linked to a decreased risk of heart disease.
How to choose: The trick to picking a good pomegranate is to be sure you are not picking a dry pomegranate. Avoid pomegranates that have indentions, and check the top portion of the stem to be sure it doesn't look dry and withered.
How to store: Keep pomegranates in the fridge in a humid environment. To create this you can keep them in a plastic bag with a wet paper towel. Kept this way pomegranates can last for 2-3 months.
Climate and origin: Pomegranates originated in the region from the south of Iran to the Himalayas in Northern India. Favoring sub-tropical climates, pomegranates do well in zones 8-10, with some varieties able to survive in zone 7. (Zones are for the U.S.)
Taste: Pomegranates have lightly fragrant sweet taste and a crisp juicy texture. Due to the amount of seeds, pomegranates can be a bit of a challenge to eat.
Vitamins and other nutrients: Pomegranates are moderate in calories and provide moderate amounts of vitamin C.
Click here to compare these nutrition facts with other fruits.
| Nutrition Facts |
| Pomegranates Raw |
| Serving Size 100g |
| Calories 68 |
| % Daily Value* |
| Total Fat 0.3g | 0% |
| Saturated Fat 0.038g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 3mg | 0% |
| Total Carbohydrate 17.17g | 6% |
| Dietary Fiber 0.6g | 2% |
| Sugar 16.57g | ~ |
| Protein 0.95g | ~ |
| Vitamin A | 2% | • | Vitamin C | 10% |
| Calcium | 0% | • | Iron | 2% |
| *Percent Daily Values
are based on a 2,000 calorie diet. Your daily values may be higher or lower depending
on your calorie needs. |
|
| Vitamins | %DV |
| Vitamin A 108IU | 2% |
| Retinol equivalents 5μg | ~ |
| Retinol 0μg | ~ |
| Alpha-carotene 50μg | ~ |
| Beta-carotene 40μg | ~ |
| Beta-cryptoxanthin 0μg | ~ |
| Vitamin C 6.1mg | 10% |
| Vitamin E 0.6mg | 2% |
| Vitamin K 4.6μg | 6% |
| Vitamin B12 0μg | 0% |
| Thiamin 0.03mg | 2% |
| Riboflavin 0.03mg | 2% |
| Niacin 0.3mg | 2% |
| Pantothenic acid 0.596mg | 6% |
| Vitamin B6 0.105mg | 5% |
| Folate 6μg | 2% |
| Folic Acid 0μg | ~ |
| Food Folate 6μg | ~ |
| Dietary Folate Equivalents 6μg | ~ |
| Choline 7.6mg | ~ |
| Lycopene 0μg | ~ |
| Lutein+zeazanthin 0μg | ~ |
|
| Minerals | %DV |
| Calcium 3mg | 0% |
| Iron 0.3mg | 2% |
| Magnesium 3mg | 1% |
| Phosphorus 8mg | 1% |
| Sodium 3mg | 0% |
| Potassium 259mg | 7% |
| Zinc 0.12mg | 1% |
| Copper 0.07mg | 4% |
| Manganese ~mg | ~% |
| Selenium 0.6μg | 1% |
| Water 80.97g | ~ |
| Ash 0.61g | ~ |
| Useful Stats |
Percent of Daily Calorie Target
(2000 calories) |
3.4% |
| Percent Water Composition |
80.97% |
| Protein to Carb Ratio (g/g) |
0.06g |
|
Miscellaneous information: Pomegranates are seen as a holy symbol in the Abrahamic religions, and can often be seen depicted in iconic works of art.
