Pomegranate Seeds Calories

Looking for pomegranate seeds calories? The following article provides information on not only the calories but all the nutrition facts of pomegranate seeds. Regular consumption of pomegranate seeds is considered good for the heart as it can help reduce the risk of a heart attack. Read on to know numerous other health benefits of pomegranate seeds…

Pomegranate Seeds Calories

Pomegranate seeds have been traditionally used for various purposes for thousands of years. The seed casings called arils to compose the juicy part of the fruit. The surprising fact is that the hard shell of the fruit which we throw away also offers numerous health benefits and is used as a remedy for various ailments.

Pomegranate or Punica granatum is recognized as ‘antioxidant powerhouse’. The name pomegranate is derived from a French word which means ‘seeded apple’. Pomegranate is a deciduous shrub native to southeast Southwest Asia. Pomegranates from Afghanistan, Iran, Azerbaijan were known for their excellent quality all over the world. They were also cultivated in many other countries like Malaysia, Armenia, and Turkey and were then introduced to the U.S. and Latin America. The following table will explain pomegranate seeds nutrition. It will tell you about pomegranate seeds calories, pomegranate seeds carbs, fats, cholesterol, sugar, vitamins, minerals, etc.

Pomegranate Seeds Nutritional Value

One serving of approximately 100 g of pomegranate seeds contain:


Nutrition Amount
Calories 68 kcal
Carbohydrates 17 g
Protein 1.0 g
Sugars 16.60 g
Vitamin C 6 mg
Calcium 3.0 mg
Iron 0.3 mg
Potassium 260 mg
Phosphorus 8 mg
Vitamin B1 (Thiamine) 0.03 mg
Vitamin B2 (Riboflavin) 0.06 mg
Vitamin B3 (Niacin) 0.30 mg
Vitamin B5 (Pantothenic acid) 0.60 mg
Vitamin B6 0.11 mg
Vitamin B9 (Folate) 6μg
Magnesium 3.0 mg
Zinc 0.12 mg
Dietary fiber 0.7 g
Cholesterol 0 mg





I think the table efficiently answer the question of how many calories in pomegranate seeds. You must have noticed that the seeds are rich in various nutrients. Dried pomegranate arils come with a natural sweet and tart flavor and are available in markets all over the world. They are used in making granola bars, or for garnishing various salads, yogurts, and other dishes. Pomegranate seeds provide a good amount of fiber and dried whole arils are used as a spice known as anardana, in Indian and Pakistani cuisine. In Persian cuisine, they are used as a substitute for pomegranate syrup. Dried seeds are added to chutney and curry to get the required flavor. Pomegranate juice is rich in vitamin C, potassium, iron, and polyphenol antioxidants. It is packed with three types of polyphenols – tannins, anthocyanins, and ellagic acid, which are mainly responsible for the health benefits of pomegranate juice.

Pomegranate Seeds Health Benefits

Antioxidants from pomegranates prevent a wide range of diseases including cancer and cardiovascular diseases. Pomegranate seeds work great for atherosclerosis (narrowing of arteries). Vitamins and minerals from the fruit make your immune system stronger. Calcium and phosphorus strengthen the bones and enhance the function of the brain cells. The seeds are also good for the throat.

The seeds and the juice help increase the percentage of hemoglobin and thus help fight anemia. They work great for breast cancer, lymphoma and are also recommended for diabetic patients. The antibacterial and antiviral properties of the seeds help protect teeth from plaque. They help maintain normal blood pressure levels and can slow the progression of Alzheimer’s disease.
Pomegranate seeds improve digestive health and help reduce the recurrence of prostate cancer. Pomegranate seed oil is also recognized as a healthy oil. Pomegranate seeds calories being comparatively lower, the fruit is recommended for weight loss diets [ 3 ].

Pomegranate Seeds Diet

Pomegranate supplements are believed to aid in weight loss. These supplements help burn fat and suppress your appetite. This way, they promote weight loss while boosting your energy levels. According to ayurvedic principles, bitter astringent pomegranate seeds can counterbalance the effect of a diet high in sweet-fatty components.

I hope you find the above information on pomegranate seeds calories and pomegranate health benefits beneficial. Since pomegranates are easily available in markets, it is possible to eat pomegranates regularly. It requires a little bit of patience to cut and open a pomegranate, but an opened pomegranate with hundreds of glistening red seeds is soothing to the eyes. I am sure you will enjoy its distinctive and delicious flavor.