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By Nikola · Precision Nutrition L1 · Updated 4 November 2026
Pomegranate (Punica granatum) is a round fruit with a leathery skin, filled with juicy, ruby-red seeds called arils. The arils are what you eat: 100 g give 83 kcal, 4 g of fibre, 236 mg of potassium, 38 µg of folate and 16 µg of vitamin K. A cup of arils (87 g) has about 72 kcal and 3.5 g of fibre. Most of the research is on pomegranate juice: a 2023 meta-analysis found that drinking it lowered systolic blood pressure by about 5 mmHg on average. This entry also covers what the evidence on juice and medicines shows.
Pomegranate nutrition per 100 g and per portion
| Nutritivo | Arils, 100 g | Cup of arils, 87 g | Whole fruit, 282 g |
|---|---|---|---|
| Energía | 83 kcal | 72 kcal | 234 kcal |
| Proteína | 1.7 g | 1.5 g | 4.7 g |
| Fat | 1.2 g | 1.0 g | 3.3 g |
| Carbohydrate | 18.7 g | 16.3 g | 52.7 g |
| of which sugars | 13.7 g | 11.9 g | 38.6 g |
| Fibre | 4.0 g | 3.5 g | 11.3 g |
| Potasio | 236 mg | 205 mg | 666 mg |
| folato | 38 µg | 33 µg | 107 µg |
| Vitamina K | 16.4 µg | 14.3 µg | 46.2 µg |
| Vitamina C | 10.2 mg | 8.9 mg | 28.8 mg |
| Copper | 0.16 mg | 0.14 mg | 0.45 mg |
Source: USDA FoodData Central, SR Legacy, “Pomegranates, raw”, FDC ID 169134, checked 4 November 2026. USDA gives 87 g for a cup of arils (seed and juice sacs) and 282 g for one pomegranate about 10 cm across; the portion columns are calculated from the 100 g values. In USDA data the carbohydrate figure includes fibre. Pomegranate juice has a different composition and is not covered by this table. Values rounded.
Glycemic index
Pomegranate is not listed in the international GI tables (Atkinson 2008), so we do not give a number. A cup of arils carries about 16 g of carbohydrate with 3.5 g of fibre, a moderate amount. A whole fruit has around 53 g, and juice delivers the sugar without the fibre. See What is the glycemic index (with table).
Health benefits: what the evidence says
- Blood pressure (juice). A 2023 meta-analysis of 14 clinical trials with 573 participants (Ghaemi et al., Phytotherapy Research) found that pomegranate juice lowered systolic blood pressure by about 5 mmHg on average. The effect was seen in trials lasting up to two months and with intakes of up to 300 ml a day; higher intakes did not lower systolic pressure significantly. The trials were small, used juice rather than the whole fruit, and the effect is modest, so juice is not a substitute for blood pressure treatment.
- Fibre. At 4 g per 100 g, pomegranate arils have more fibre than apples (2.4 g) or bananas (2.6 g). EFSA considers 25 g of fibre a day adequate for normal bowel function in adults; a cup of arils gives 3.5 g.
- Folate, vitamin K and potassium. A cup of arils gives 33 µg of folate, 14 µg of vitamin K and 205 mg of potassium.
- Whole fruit over juice. In three large US cohorts, whole fruit intake was associated with lower risk of type 2 diabetes, while fruit juice in general was associated with a slightly higher risk (Muraki 2013). Pomegranate was not analysed separately, but the pattern is a good reason to eat the arils and keep juice to small glasses.
Ayurveda: pomegranate in the traditional system
In Usha and Vasant Lad’s food guidelines, pomegranates are favourable for Pitta and Kapha, and on the list of foods to avoid for Vata. This is a traditional view, not a clinical finding.
How to use pomegranate
- Getting the seeds out: cut the fruit in half across the middle, hold each half cut side down over a bowl and tap the skin firmly with a wooden spoon so the arils drop out. Doing it in a bowl of water keeps the juice from splashing; the white pith floats and the arils sink.
- Salads: scatter arils over green salads, espinaca, grain salads with bulgur o quinoa, or a winter salad of shredded cabbage with walnuts y aceite de oliva.
- Desayuno: stir into Greek yogurt or sprinkle over porridge.
- Juice: if you drink pomegranate juice, choose 100% juice without added sugar and keep to a small glass.
- Storage: whole pomegranates keep well in a cool place or the fridge. Loose arils keep a few days in a closed container in the fridge and can be frozen.
Who should be careful
- Medicines and pomegranate juice. In laboratory and animal studies pomegranate juice affected the liver enzymes CYP3A4 and CYP2C9, which break down many drugs. A 2023 review of the human evidence (Mansoor et al., Molecules) found that clinical studies, mostly with a single dose of juice, showed no meaningful effect on midazolam, flurbiprofen, simvastatin and several other drugs, but reported isolated case reports involving warfarin and tacrolimus. The overall effect in humans is unclear. If you take warfarin, tacrolimus or another drug with a narrow safety margin and want to drink pomegranate juice regularly, check with your doctor or pharmacist first.
- Warfarin and vitamin K. The NIH lists ¾ cup of pomegranate juice at 19 µg of vitamin K and advises people on warfarin to keep vitamin K intake from food consistent.
- Kidney disease and potassium. A whole pomegranate has about 666 mg of potassium. The NIH notes that people with chronic kidney disease, or who take ACE inhibitors, angiotensin receptor blockers or potassium-sparing diuretics, can develop high blood potassium even at normal intakes. If that applies to you, agree on your potassium intake with your doctor or dietitian.
Related entries and articles
- arándanos – another fruit studied for heart and metabolic health
- manzanas – a lower-calorie everyday fruit
- Greek yogurt – with pomegranate for breakfast
- Walnuts – for winter salads with pomegranate
- Dieta tablero – the eating pattern studied for blood pressure
- Which foods reduce inflammation naturally?
- Dieta tablero
FAQ
Does pomegranate juice lower blood pressure?
Modestly, according to current trials. A 2023 meta-analysis of 14 small trials found an average drop in systolic blood pressure of about 5 mmHg, mainly with intakes up to 300 ml a day over up to two months. It may help as part of a healthy diet, not as a replacement for treatment.
Can I drink pomegranate juice with my medication?
For most medicines, human studies have found no meaningful interaction, but the evidence is limited and there are case reports with warfarin and tacrolimus. If you take a blood thinner, a transplant drug or another medicine where small changes in level matter, ask your doctor or pharmacist before drinking it regularly.
How many calories are in a pomegranate?
USDA lists one pomegranate about 10 cm across at 282 g, which gives about 234 kcal and 11 g of fibre. A cup of arils (87 g) has about 72 kcal.
Sources
- USDA FoodData Central, SR Legacy: Pomegranates, raw (FDC ID 169134). fdc.nal.usda.gov
- Ghaemi F, Emadzadeh M, Atkin SL, Jamialahmadi T, Zengin G, Sahebkar A. Impact of pomegranate juice on blood pressure: A systematic review and meta-analysis. Phytother Res 2023;37(10):4429-4441. doi.org
- Mansoor K, Bardees R, Alkhawaja B, et al. Impact of Pomegranate Juice on the Pharmacokinetics of CYP3A4- and CYP2C9-Mediated Drugs Metabolism: A Preclinical and Clinical Review. Molecules 2023;28(5):2117. mdpi.com
- NIH Office of Dietary Supplements. Vitamin K: Fact Sheet for Health Professionals. ods.od.nih.gov
- NIH Office of Dietary Supplements. Potassium: Fact Sheet for Health Professionals. ods.od.nih.gov
- Muraki I, Imamura F, Manson JE, et al. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ 2013;347:f5001. PMC
- EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
- Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com
This page is for information only and is not medical or dietary advice.
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