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Pomegranate Nutrition
the nutritional value of pomegranates and full pomegranate nutrition information...
Pomegranates are very high in fibre, potassium, vitamin K, copper and pantothenic acid (vitamin B5).
Pomegranates are a very good source of potassium which helps the muscles and nerves to function properly and also maintains the bodies' acid balance. Potassium also helps to lower the risk of high blood pressure.
Containing a high amount of fibre, pomegranates can help with bowel regularity thereby helping to prevent bowel cancer. Fibre also helps to maintain normal blood sugar and
cholesterol
levels.
Pomegranates are an excellent source of vitamin K which helps in blood clotting. Vitamin K also plays a part in bone health and may protect against liver and prostate cancer.
Pomegranates also provide a very good source of pantothenic acid (vitamin B5) which helps turn carbohydrates and fats into energy and improves stress levels by supporting adrenal gland health.
Pomegranates also provide a good source of vitamin C which is needed to protect the cells and tissues from free radical damage, thereby helping to prevent against cancer. Vitamin C also helps with dietary iron absorption.
Pomegranates also contain good amounts of niacin (vitamin B3) which can help to lower cholesterol levels and stabilise the blood sugar. B3 also helps the body to process fats.
One pomegranate has around 234 calories.
THE FULL NUTRITIONAL VALUE OF POMEGRANATES:
Pomegranates, raw (1)Refuse: 44% (Skin and membrane)
Scientific Name: Punica granatum
NDB No: 09286 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 pomegranate (4" dia)
-------
282g
| | Proximates
|
|
Water
|
g
|
219.76
|
|
Energy
|
kcal
|
234
|
|
Energy
|
kJ
|
976
|
|
Protein
|
g
|
4.71
|
|
Total lipid (fat)
|
g
|
3.30
|
|
Ash
|
g
|
1.49
|
|
Carbohydrate, by difference
|
g
|
52.73
|
|
Fiber, total dietary
|
g
|
11.3
|
|
Sugars, total
|
g
|
38.55
| | Minerals
|
|
Calcium, Ca
|
mg
|
28
|
|
Iron, Fe
|
mg
|
0.85
|
|
Magnesium, Mg
|
mg
|
34
|
|
Phosphorus, P
|
mg
|
102
|
|
Potassium, K
|
mg
|
666
|
|
Sodium, Na
|
mg
|
8
|
|
Zinc, Zn
|
mg
|
0.99
|
|
Copper, Cu
|
mg
|
0.446
|
|
Manganese, Mn
|
mg
|
0.336
|
|
Selenium, Se
|
mcg
|
1.4
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
28.8
|
|
Thiamin
|
mg
|
0.189
|
|
Riboflavin
|
mg
|
0.149
|
|
Niacin
|
mg
|
0.826
|
|
Pantothenic acid
|
mg
|
1.063
|
|
Vitamin B-6
|
mg
|
0.211
|
|
Folate, total
|
mcg
|
107
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
107
|
|
Folate, DFE
|
mcg_DFE
|
107
|
|
Choline, total
|
mg
|
21.4
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
0
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
0
|
|
Carotene, alpha
|
mcg
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
0
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
0
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
1.69
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
46.2
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.338
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.017
|
|
14:0
|
g
|
0.017
|
|
16:0
|
g
|
0.197
|
|
18:0
|
g
|
0.107
|
|
Fatty acids, total monounsaturated
|
g
|
0.262
|
|
16:1 undifferentiated
|
g
|
0.034
|
|
18:1 undifferentiated
|
g
|
0.217
|
|
20:1
|
g
|
0.011
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.223
|
|
18:2 undifferentiated
|
g
|
0.223
|
|
18:3 undifferentiated
|
g
|
0.000
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Fatty acids, total trans
|
g
|
0.025
|
|
Cholesterol
|
mg
|
0
|
|
Stigmasterol
|
mg
|
0
|
|
Campesterol
|
mg
|
3
|
|
Beta-sitosterol
|
mg
|
11
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
Footnotes:
1 Based on samples of California Wonderful variety.
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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