...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)
