Pomegranate Calories
Pomegranate is an ancient fruit bearing deciduous shrub, native to Middle East. Belonging to the family Lythraceae and species Punica granatum, pomegranate fruit is round in shape, and its shrub typically grows up to 12 to 16 ft. in height. The shrub grows well in a semi-arid mild-temperate to subtropical climate and thrives well in regions with cool winters and hot summers. It has glossy, leathery leaves about 3 - 7 cm long and 2 cm wide, having narrow and lance shaped.
Pomegranate has attractive scarlet, white or variegated flowers that can be solitary or grouped in twos and threes at the ends of the branches. Its fruit is round, 2 - 5 inch wide and crowned at the base with prominent calyx having a thick reddish skin with nearly 600 seeds inside. These seeds and the surrounding pulp, varying in colors from white to deep red, are known as arils.
Pomegranate Calories and Nutritional Facts
Pomegranate is a nutritious, low calorie fruit. One pomegranate which is about 3 - 3/8 inches in diameter comprises 105 calories and nearly 25 grams of sugar. While a half cup of raw pomegranate or half medium pomegranate accounts for about 80 calories with 0 grams of fat. Pomegranate is a good source of vitamin C, potassium and dietary fibers. In fact, most of the fibers that you get from eating pomegranate comes from its seeds. Its juice contains antioxidants that protect the body from numerous health disorders. Some other pomegranate nutritional facts are given below:
Pomegranate Nutrition Chart
| Nutrient | Value | Nutrient | Value |
| Water | 124.69 g | Calicum | 5 mg |
| Carbohydrates | 26.44 g | Magnesium | 5 mg |
| Fiber | 0.9 g | Phosphorus | 12 mg |
| Sugar | 25.52 g | Potassium | 399 mg |
| Total Fat | 0.46 g | Vitamin C | 9.4 mg |
| Saturated Fat | 0.059 g | Vitamin B6 | 0.162 mg |
| Monounsaturated Fat | 0.071 g | Vitamin A | 166 IU |
Pomegranate Health Benefits
Research shows pomegranate or pomegranate juice offers significant potential benefits, some of the pomegranate health benefits are given below:
- It benefits people to maintain a youthful and glowing skin by keeping the blood platelets together, hence reducing the chances of aging in many people.
- Pomegranate antioxidant properties prevent bad cholesterol from forming which helps in keeping the arteries from blockage or clotting. Further, it supports in normal blood flow to the heart which reduces the risk of having heart disease, heart attacks and strokes.
- It supports the body's defense mechanism in the prevention of certain cancers. Due to its very high levels of antioxidant called flavonoids, it is considered to be effective in counteracting various cancer-causing radicals.
- Pomegranate helps by reducing the risks related to illnesses like atherosclerosis, osteoarthritis, and diabetes, that occur due to thickening and hardening of arterial walls and damage in cartilage and joints.
- Being rich in vitamins and folic acid, pomegranate juice and extract is believed to reduce the chances of having premature or low birth babies. In some women, it also help in overcoming the feeling of general malaise during menopause.
- Its antioxidant and iron properties support healthy blood flow in the body and prevent anemia symptoms like exhaustion, dizziness, weakness, and hair loss.
