Can You Eat Pomegranate Seeds?

Pomegranate seeds are often discarded as most people prefer the juice extracted from this fruit. Read on to know more about the various aspects of these seeds.
Pomegranate SeedsPomegranate Seeds
Pomegranate is considered as one of the healthiest fruits. It was widely used by the ancient Egyptians and Greeks and even today, it is very much valued for its health benefits. In the United States, pomegranate is often referred to as ‘jewel of winter’. The edible part of the fruit is its seed casings (called arils), but, even the inedible shell of pomegranate fruit is said to possess numerous health benefits and is used as a remedy for various ailments. This article deals with the various aspects of pomegranate seeds.

Can You Eat Pomegranate Seeds?


We all know that the seed casings are the edible part of the pomegranate fruit. However, the edible part is often referred to as seeds only. These seeds are arranged in the inner chambers that are covered with thin white membranes. These membranes, rind, etc. have a slightly bitter taste. In fact, the fleshy covering of the seeds are consumed and the harder inner seeds are often discarded.

Pomegranate fruit is widely used to extract juice from the fleshy seeds that have a sweet and tart flavor. Some people chew these seeds, ingest the juice of the casings, and spit out the hard seeds, while, others ingest the seeds too. Some others do not eat this fruit, as they find it cumbersome to remove the seeds and extract the juice. But Can you eat pomegranate seeds?
This is one of the common queries about this fruit. It is safe to eat the seeds along with the fleshy covering. These seeds are rich in fiber and are said to be very healthy. In fact, health experts recommend eating pomegranate along with the hard seeds, but, again, it is a personal choice and if you are averse to the seeds, discard them. In India and some of the neighboring countries, these seeds are dried and powdered and are used in various food recipes. Even the juice and arils are used for culinary purposes.
While they are perfect for adding to salads, smoothies, desserts, etc. you can also prepare jelly from the seeds of the pomegranate. In order to prepare jelly, take four cups of pomegranate juice, 1/4 cup lemon juice, 5 cups of white cane sugar and one packet of powdered pectin. Add the fruit juice, lemon juice, and pectin to a large pan and place the pan overheat. Once the ingredients reach a full boil, add the sugar and stir for another two minutes. After two minutes, remove the pan from heat and skim off the foam. If you want the jelly to be stored unrefrigerated, you have to opt for canning. Otherwise, fill the jars and refrigerate them. There are also other pomegranate seeds recipes that you can try.

Pomegranate Seeds Nutrition

In general, it can be said that pomegranate health benefits are numerous. Let us take a look at pomegranate seeds calories and pomegranate nutrition facts. Half cup of pomegranate arils (around 90 grams) amounts to 70 calories, 12 grams sugar, 3 grams dietary fiber, 16 grams carbohydrates, 1 gram fat, and 1 gram protein. It contains no cholesterol and trans fat.
The same amount of arils can provide you with 9 mg vitamin C, 14 mcg vitamin K, 33 mcg folate, 205 mg potassium, 31 mg phosphorous, 10 mg magnesium, 9 mg calcium, etc. Now, that you have a basic idea about the nutritional value of this fruit, let us take a look at the various pomegranate seeds health benefits.

Pomegranate is highly valued for its antioxidant content, which is said to be higher than that of blueberries and oranges. The level of antioxidants in this fruit is said to be three times higher than that of red wine or green tea. The antioxidants in this fruit is said to be beneficial in preventing a wide range of ailments, including cancer and some heart diseases.[ 1 ]

It is also said to be useful for countering osteoarthritis, lowering blood pressure and preventing the recurrence of prostate cancer. Pomegranate seeds are also believed to have properties that lower cholesterol, prevent viral infections and also fight dental plaque. Even pomegranate seed oil is claimed to possess health benefits.


Now you have a basic idea about pomegranate seeds nutrition and health benefits. In short, pomegranate seeds are believed to be healthy and nutritious. In Ayurveda, almost all parts of this plant (like root, bark, flowers, fruit, leaves, etc.) are used for treating various diseases.

It is always better to have fresh fruits rather than ready-made juices. Take some efforts to extract the seeds and enjoy them, and at the same time reap its health benefits. If you are interested, you may try planting pomegranate seeds and have a plant in your garden.