Pomegranate (anar) calories and carbs
half a cup of pomegranate arils (87 g) has about 72 kcal and 1.5 g protein. Per 100 g, raw pomegranate arils has 83 kcal and 1.7 g protein.
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Nutrition per 100 g and per serving
| Serving | Grams | Energy (kcal) | Protein (g) | Carbs (g) | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|---|
| Pomegranates, raw (USDA FDC 169134)Per 100 g, as published | 100 g | 83 | 1.7 | 18.7 | 1.2 | 4 |
| half a cup of pomegranate arilsUSDA portion: 0.5 cup arils (seed/juice sacs) | 87 g | 72 | 1.5 | 16.3 | 1 | 3.5 |
| 1 pomegranate, arils onlyUSDA portion: 1 pomegranate (4" dia) | 282 g | 234 | 4.7 | 52.7 | 3.3 | 11.3 |
Per 100 g values: USDA FoodData Central, SR Legacy, fdcId 169134: Pomegranates, raw. Carbohydrate is total carbohydrate by difference, so it includes the fibre shown.
For gym-goers
Pomegranate gives 2 g protein per 100 kcal.
By protein per 100 g, pomegranate ranks #26 of 38 foods on these pages.
Foods on these pages with more protein per 100 kcal:
About Pomegranate
Pomegranate, or anar, is peeled for its ruby arils, eaten by the spoonful, scattered over raita and chaat or pressed for juice.
- The values are for the edible arils with their seeds, not the peel or pith.
- Packaged pomegranate juice may contain added sugar.
Frequently asked questions
How many calories are in half a cup of pomegranate arils?
half a cup of pomegranate arils (87 g) has about 72 kcal, 1.5 g protein, 1 g fat and 16.3 g carbohydrate.
How much protein is in 100 g of pomegranate?
100 g of raw pomegranate arils has about 1.7 g protein and 83 kcal, with 1.2 g fat and 18.7 g carbohydrate.
Is pomegranate high in protein compared with other foods here?
By protein per 100 g, pomegranate ranks #26 of 38 foods on these pages, with 1.7 g per 100 g. That is 2 g protein per 100 kcal.
Do I count the seeds inside the arils?
Yes. USDA measures the arils as eaten, seed and juice sac together.
Related foods
Gym questions
Sources
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (Public domain (CC0 1.0)).
- fdcId 169134: Pomegranates, raw (SR Legacy)
Nutrition values are general reference data, not medical or dietary advice. Check with a doctor or dietitian for your own needs.