🧪 Nutrition Facts
- Calories 120.4
- Total Fat 0.5 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 5.6 mg
- Potassium 0.0 mg
- Total Carbohydrate 27.0 g
- Dietary Fiber 11.1 g
- Sugars 14.0 g
- Protein 2.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 15.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 19.6 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.7 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 Seeds contains 120.4 calories per serving (1 Serving (140.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 27.0g per serving (89.6% of calories), with a good 11.1g of dietary fiber. It's a good source of dietary fiber at 11.1g per serving (40% DV), which supports digestive health and helps keep you full.
🏷️ 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 Seeds.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Pomegranate Seeds. 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 Seeds — 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 Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120.4 kcal | 6% |
| Total Fat | 0.5 g | 1% |
| Sodium | 5.6 mg | 0% |
| Total Carbohydrate | 27.0 g | 10% |
| Dietary Fiber | 11.1 g | 40% ✅ |
| Total Sugars | 14.0 g | 28% |
| Protein | 2.0 g | 4% |
| Vitamin C | 15.0 mg | 17% |
| Calcium | 19.6 mg | 2% |
| Iron | 0.7 mg | 4% |
* 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 Seeds accounts for 6% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 89.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 120.4 calories in Pomegranate Seeds? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 9.1 min |
| Walking: 17 minutes per mile | 20.8 min |
| Cycling (Low Intensity) | 13.2 min |
| HIIT | 11.2 min |
| Baseball | 22.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Pomegranate Seeds
Is Pomegranate Seeds good for weight loss?
Pomegranate seeds are reasonably low in calories at about 120 per 140g serving, but their 14g of sugar means they're somewhat high in natural sugars. The 11.1g of fiber helps slow digestion and keeps you fuller longer, which can support weight loss efforts—just be mindful of portion sizes since the carbs add up quickly.
How does the fiber in Pomegranate Seeds support digestion?
With 11.1g of fiber per serving, pomegranate seeds act as a natural digestive aid by feeding beneficial gut bacteria and promoting regular bowel movements. This high fiber content also helps stabilize blood sugar levels and supports overall gut health.
Is Pomegranate Seeds a good snack for kids?
Pomegranate seeds make a fun, visually appealing snack for kids and offer real nutritional benefits with their fiber, vitamin C, and natural sweetness. The main consideration is that they're small and could pose a choking risk for very young children, so they're best for kids age 4 and up.
What diets does Pomegranate Seeds suit?
These seeds fit well into high-fiber, plant-based, vegan, and Mediterranean diets. They work for most eating patterns except very low-carb or keto diets, given their 27g of carbs per serving.
What should I watch out for with Pomegranate Seeds?
The sugar content is notable at 14g per serving, so they're best enjoyed in moderation if you're watching your sugar intake. Though the high fiber helps balance this, people with sensitive digestive systems should introduce them gradually since that much fiber at once can cause bloating.
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.
