Pomegranate is the fruit of many different species of the genus Punica, most notably of P.granatum, P.indica, and P.avium. This fruit is a drupe, which is a type of fruit where the fleshy part surrounds a seed. The pomegranate has a number of uses in food, as well as pharmaceutical, cosmetic, and other commercial products. It is sometimes used as a food colorant and flavorant. It contains many antioxidants and is used in dietary supplements and cosmetic products. It is also used as a treatment for mild to moderate depression.

A pomegranate is an amazing fruit, with a rich history of mythical origins and a flavor that is unique in the fruit world. In addition to being a good source of vitamin C and possessing very high levels of antioxidants, the pomegranate is also believed to possess a wide array of health benefits, such as lowering blood pressure (and therefore reducing the risk of heart attack and stroke), preventing and treating cancer, improving digestive health, and even helping to control diabetes.

As a “Foodie”, I have lots of favorites, but pomegranates are always among the top. They are highly nutritious, taste so sweet, and make a great addition to any dish. But what about the pomegranate’s nutrition? Does the fruit contain all the nutrients it is supposed to? And how does it compare to other fruits, such as apples, oranges, and bananas? This pomegranate nutrition fact sheet answers all your questions about pomegranate nutrition.

A Quick Look

Pomegranates, with their jewel-like seeds, are both gorgeous and unique, as well as tasty, although a bit difficult to consume. You may either carefully remove the arils from the skin and membranes, ideally underwater to minimize pain or mess, or you can tear it apart and beat it randomly against a hard object until the seeds fall out, depending on your patience and grace. These seeds, which have a ruby-red appearance and a cherry-like flavor, are high in vitamin C and punicalagin, a unique antioxidant. Punicalagins are thought to be responsible for many of the health advantages ascribed to pomegranates, and although research on this chemical is still in its early stages, evidence suggesting pomegranates are among the healthiest fruits on the planet continues to mount.


The garnet-colored arils of the pomegranate, like other gems, must be mined with care and delicacy.

The arils may be loosened with gentle fingers into a bowl by scoring and peeling back the skin, or sectioned and submerged in a cold bath of water and swished about until the seeds release on their own.

Alternatively, cut the fruit in half roughly and beat it repeatedly with a harsh instrument until most of the seeds fly out, as if you were a caveman.

The proper method to eat a pomegranate is a hot topic of discussion.

The pomegranate’s many health claims are also a source of heated dispute.

Pomegranates have been touted as a cure-all for everything from prostate cancer to erectile dysfunction to cardiovascular disease in recent years. A pomegranate juice business, which has subsequently been forced by the Federal Trade Commission to remove these statements, was responsible for most of the hoopla.

In fact, pomegranate research, particularly with human participants, is still in its early phases.

Pomegranate is, without a doubt, one of the healthiest fruits accessible to mankind. This is owing to its high punicalagin concentration, an antioxidant that outperforms antioxidant powerhouses like green tea and red wine.

Pomegranates are native to Iran and may be found in abundance across the Middle East, India, and the Mediterranean. Pomegranates are typically costly and hard to come by in North America, making them a fairly rare delicacy.


Pomegranates are both attractive and tasty, and they are often utilized for both decorative and culinary reasons.

Pomegranates resemble apples on the exterior, with the exception that one end is crowned with a blooming peaked crown. Despite the fact that its glowing red skin is tough yet smooth, almost like leather, and has a high concentration of nutrients, it is not often eaten due to its gritty texture and harsh flavor.

When you peel back the skin, you’ll find chambers filled with jewel-like arils divided by transparent white membranes. The ruby-colored juice-filled sacs, which cluster closely together, each contain a small white, edible seed.

When eaten, the arils readily rupture in the tongue, releasing a punchy, somewhat tannic, sweet juice with a cherry-like taste. The almost flavorless seeds contribute little except a crunchy texture to the dish.

Nutritional Information

Pomegranate arils contain 72 calories, 1.5 grams of protein, 1.0 gram of fat, 16.3 grams of carbs, 3.5 grams of fiber, and 11.9 grams of sugar in half a cup (approximately 87 grams). Vitamin C is abundant in pomegranates.

Pomegranates’ antioxidant capacity is perhaps more intriguing from a nutritional standpoint. Punicalagins are a kind of strong antioxidant phytochemical found in pomegranates. Punicalagins, which are believed to be more powerful than the antioxidants found in green tea and red wine, are responsible for many of pomegranates’ health advantages.


Between September and January, fresh pomegranates are most likely accessible in North America, but only in bigger grocery stores or specialized food stores.

Fresh arils are sometimes offered in containers that are ready to eat.

Pomegranate arils are also available dried, whole or crushed, as a spice at Indian and Pakistani grocery stores and specialized spice shops.

When buying fresh pomegranates, look for examples that are firm, darkly pigmented (ranging from deep crimson to reddish-brown), and hefty for their size; these will be the most juicy. Pomegranates with darker soft patches or that feel extremely light should be avoided.


Pomegranates keep well in the fridge and may last 3-8 weeks, depending on the maturity of the fruit at the time of purchase.

Pomegranate arils may also be frozen and kept for up to six months in sealed containers.


Although there are numerous methods to prepare a pomegranate, the following technique is probably the simplest and least messy:

  • Remove the projecting crown with a sharp knife. To avoid damaging the arils within, make this a shallow incision. Then, from the top to the bottom, score the skin lengthwise in quarters.
  • Immerse the pomegranate in a big basin of water, then peel off the outer skin and carefully separate the membrane-sectioned chambers of the fruit while holding it under water. Carefully separate the arils from the membranes with your fingertips.
  • The seeds should sink to the bottom of the water, while the skin and membrane portions should float to the top. Drain the water from the arils and discard the skin and membrane.
  • The arils are finally ready to eat! Finally! Toss them in smoothies, sprinkle them over salads, or eat them by the handful!



Massaged kale leaves are coated with a spicy-sweet harissa sauce, fresh mint, and crunchy nuts and juicy pomegranate seeds before being topped with crunchy nuts and juicy pomegranate seeds.


   Extra virgin olive oil (dressing) 2 tbsp yogurt (plain) red wine vinegar, 2 tbsp 1 tablespoon of maple syrup 1 tablespoon of harissa paste 1 tsp finely minced garlic 1 garlic clove (salt) a quarter teaspoon Salad made using kale leaves that have had their gritty stems removed (once massaged, will reduce to about 3 cups) 1 medium pomegranate aril 4-5 cups carrot, peeled into thin ribbons or grated (seeds) fresh mint leaves, 1/4 cup 1/4 cup roasted walnut halves pistachios, 1/2 cup a quarter cup


Time to Prepare: 20 minutes Time to cook: 0 minutes 2 servings (about)

To make the dressing, combine the following ingredients.

To begin, prepare the dressing: In a jar, mix together the olive oil, yogurt, vinegar, maple syrup, harissa, garlic, and salt until emulsified. Set aside while you finish preparing the salad.

To make the salad:

Place the de-stemmed kale leaves in a large mixing basin and knead them with clean hands. Repeat for a minute or two, or until the leaves are softened and floppy. Add carrot ribbons, pomegranate seeds, mint leaves, walnuts, pistachios, and dressing to the same bowl. Toss to coat, then serve right away.

Book of Free Recipes

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This year’s Pomegranate update has been an exciting one for our users, with new features, better crash fixes, and more. In a short span of time, the Pomegranate team has grown significantly, with many outstanding new members. We’re excited to see the results of all of this hard work. At the end of the year, we’d like to thank all of our new contributors, as well as everyone who has been loyal to us over the years.. Read more about pomegranate dessert recipes and let us know what you think.

Frequently Asked Questions

What can you do with fresh pomegranates?

You can make a delicious juice out of them.

What foods pair well with pomegranate?

Pomegranate pairs well with many foods, including chicken, lamb, fish, and vegetables like squash.

What is the best way to cook pomegranate?

Pomegranate is a fruit that can be cooked in many ways. You can cook it by boiling, baking, or roasting.

This article broadly covered the following related topics:

  • benefits of pomegranate seeds
  • pomegranate seeds benefits
  • calories in pomegranate seeds
  • pomegranate nutrition
  • pomegranate benefits
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