🧪 Nutrition Facts
- Calories 69.7
- Total Fat 1.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 16.0 g
- Dietary Fiber 3.0 g
- Sugars 12.0 g
- Protein 1.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 9.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 20.4 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.4 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Pomegranate Fruit contains 69.7 calories per serving (1 Serving (85.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 16.0g per serving (83.1% of calories), with a good 3.0g of dietary fiber.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Pomegranate Fruit.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Pomegranate Fruit. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Pomegranate Fruit — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Pomegranate Fruit contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 69.7 kcal | 3.5% |
| Total Fat | 1.0 g | 1% |
| Total Carbohydrate | 16.0 g | 6% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 12.0 g | 24% |
| Protein | 1.0 g | 2% |
| Vitamin C | 9.0 mg | 10% |
| Calcium | 20.4 mg | 2% |
| Iron | 0.4 mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Pomegranate Fruit accounts for 3.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 83.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 69.7 calories in Pomegranate Fruit? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 5.3 min |
| Walking: 17 minutes per mile | 12.0 min |
| Cycling (Low Intensity) | 7.6 min |
| HIIT | 6.5 min |
| Walking: 14 minutes per mile | 10.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Pomegranate Fruit
Is Pomegranate Fruit good for weight loss?
At about 70 calories per serving with minimal fat and protein, pomegranate can fit into a weight loss plan, but the 12g of natural sugar per 85g serving means portion control matters. The 3g of fiber helps with satiety, so eating the whole fruit rather than drinking juice is your best bet.
Is Pomegranate Fruit a good snack for kids?
Kids generally enjoy pomegranate's tart-sweet flavor and fun seeds, though adult supervision is recommended for younger children due to choking risk. It's a nutritious, naturally colorful snack that can encourage kids to eat whole fruits.
What diets does Pomegranate Fruit suit?
Pomegranate works well with vegan, vegetarian, paleo, and Mediterranean diets. It's naturally gluten-free and fits easily into whole-food-focused eating patterns.
What should I watch out for with Pomegranate Fruit?
The sugar content is fairly high relative to the portion size, so if you're managing blood sugar levels or limiting sugar intake, enjoy pomegranate in moderation. The seeds can also be a choking hazard for very young children.
What does Pomegranate Fruit pair well with for a balanced meal?
Combine pomegranate with Greek yogurt and granola for added protein and crunch, or add the seeds to a salad with leafy greens and nuts for healthy fat. It also pairs nicely with cheese, whole grains, or roasted vegetables to create a more complete meal.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
