Pomegranates

Pomegranates (Punica granatum) 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 Benefits of Pomegranates:
  • Increased Immune Function
  • Protection Against Heart Disease
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Osteoporosis Protection
  • Stroke Prevention
  • Pomegranates are high in polyphenol antioxidants which could be linked to a decreased risk of heart disease.
    *Some of these health benefits are due to the nutrients highly concentrated in Pomegranates, and may not necessarily be related to Pomegranates.
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Natural vitamins, minerals, and nutrients found in Pomegranates: Carbohydrates | Vitamin C | Potassium |

Click here to compare these nutrition facts with other fruits.
Nutrition Facts
Pomegranates raw              
Serving Size 100g
Calories 83
% Daily Value*
Total Fat 1.17g2%
    Saturated Fat 0.12g1%
Cholesterol 0mg~%
Sodium 3mg0%
Total Carbohydrate 18.7g6%
    Dietary Fiber 4g16%
    Sugar 13.7g~
Protein 1.7g~
Vitamin A~%Vitamin C17%
Calcium1%Iron2%
*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 0IU~%
    Retinol equivalents 0μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 0μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 10.2mg17%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 0.6mg3%
Vitamin K 16.4μg21%
    K1 - Dihydrophylloquinone ~μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.067mg4%
Riboflavin 0.053mg3%
Niacin 0.293mg1%
Pantothenic acid 0.377mg4%
Vitamin B6 0.075mg4%
Folate 38μg10%
    Folic Acid 0μg~
    Food Folate 38μg~
    Dietary Folate Equivalents 38μg~
Choline 7.6mg~
Lycopene 0μg~
Lutein+Zeaxanthin 0μg~
Minerals  %DV
Calcium 10mg1%
Iron 0.3mg2%
Magnesium 12mg3%
Phosphorus 36mg4%
Sodium 3mg0%
Potassium 236mg7%
Zinc 0.35mg2%
Copper 0.158mg8%
Manganese 0.119mg6%
Selenium 0.5μg1%
Water 77.93g~
Ash 0.53g~
Fatty Acids
Omega 3 to Omega 6 Ratio0
Omega 6 to Omega 3 Ratio~
Total Omega 3s0mg
18D3 Linolenic0mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s79mg
18D279mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Histidine ~mg~%
Isoleucine ~mg~%
Leucine ~mg~%
Lysine ~mg~%
Methionine ~mg~%
Phenylalanine ~mg~%
Threonine ~mg~%
Tryptophan ~mg~%
Valine ~mg~%
Stats
Percent of Daily CalorieTarget
(2000 calories)
4.15%
Percent Water Composition 77.9%
Protein to Carb Ratio (g/g) 0.09

How to choose Pomegranates: 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 Pomegranates: Keep pomegranates in a cool humid environment like your fridge. 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 somewhere between 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.

Miscellaneous information: Pomegranates are seen as a holy symbol in the Abrahamic religions, and can often be seen depicted in iconic works of art.



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