Pomegranate
Good nutritional profile
Pomegranate arils with their seeds, values for the raw arils.
Pomegranate arils, the juicy seed sacs, are eaten by the spoonful or scattered over salads, yogurt and rice dishes across the Middle East, the Caucasus and South Asia. A 90 g portion has about 75 kcal and 17 g of carbohydrate, 12 g of it sugars, with 3.6 g of fiber, some vitamin K and folate. A medium pomegranate yields about 150 g of arils; the crunchy seeds are eaten with them and supply most of the fiber and fat.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 1.7g | 3.0% |
| Fat | 1.2g | 1.7% |
| Carbs | 18.7g | 6.2% |
| Simple Sugars | 6.54g | Estimate |
| Complex Carbs | 8.16g | Estimate |
| Fiber | 4g | 16.0% |
| Water | 78g | 3.1% |
| Calories | 83 | 3.7% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.12 | g | 0.6% |
| Monounsaturated | 0.09 | g | 0.4% |
| Polyunsaturated | 0.08 | g | 0.6% |
| Omega-3 | 0.024 | g | Estimate |
| Omega-6 | 0.056 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 10.2 | mg |
| Vitamin E | 0.6 | mg |
| Selenium | 0.5 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 0.067 | mg | 5.6% |
| vitamin B2 | 0.053 | mg | 4.1% |
| vitamin B3 | 0.29 | mg | 1.8% |
| vitamin B6 | 0.075 | mg | 4.4% |
| vitamin B9 | 38 | mcg | 9.5% |
| vitamin C | 10.2 | mg | 11.3% |
| vitamin E | 0.6 | mg | 4.0% |
| vitamin K | 16.4 | mcg | 13.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 10 | mg | 1.0% |
| iron | 0.3 | mg | 1.7% |
| magnesium | 12 | mg | 3.0% |
| phosphorus | 36 | mg | 5.1% |
| potassium | 236 | mg | 9.1% |
| sodium | 3 | mg | 0.1% |
| zinc | 0.35 | mg | 3.2% |
| copper | 0.158 | mg | 17.6% |
| manganese | 0.119 | mg | 5.2% |
| selenium | 0.5 | mcg | 0.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 40 | mg | 5.7% | 110% |
| Isoleucine limiting | 33 | mg | 2.4% | 49% |
| Leucine | 68 | mg | 2.5% | 49% |
| Lysine | 64 | mg | 3.0% | 59% |
| Methionine | 32 | mg | 3.0% | 61% |
| Phenylalanine | 85 | mg | 4.9% | 91% |
| Threonine | 50 | mg | 4.8% | 88% |
| Tryptophan | 23 | mg | 8.2% | 154% |
| Valine | 49 | mg | 2.7% | 54% |
Compare with other products
Values per 100 g
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