Fruit products and dishes
Pomegranate, peeled, raw
Round shaped fruit, with hard, thick red skin, which is divided into large membrane segments containing bright red juicy seeds.
Fruit products and dishesSource: Analysed
Per 100g of edible portion
329kJ
Energy
1.9g
Protein
0.20g
Fat, total
6.4g
Total dietary fibre
13.5g
Total sugars
4.0mg
Sodium
Quick FAQ
How many calories are in pomegranate?
Pomegranate, peeled, raw contains approximately 79 calories (329 kJ) per 100g, according to the Australian Food Composition Database.
How much protein is in pomegranate?
There are 1.9g of protein per 100g of pomegranate, peeled, raw.
How much sugar is in pomegranate?
Pomegranate, peeled, raw contains 13.5g of total sugars per 100g, making it moderate in sugar.
How much fat is in pomegranate?
Pomegranate, peeled, raw has 0.2g of total fat per 100g.
Is pomegranate high in fibre?
Yes - Pomegranate, peeled, raw is a high-fibre food with 6.4g of dietary fibre per 100g.
All nutrients
Complete Nutrient Profile
Every measured nutrient, grouped by category. Tap a nutrient to see the 50 richest foods for it.
Energy
2 nutrients| Nutrient | Per 100g |
|---|---|
| Energy with dietary fibre | 329 kJ |
| Energy, without dietary fibre | 278 kJ |
Proximates
8 nutrients| Nutrient | Per 100g |
|---|---|
| Moisture | 76.2 g |
| Protein | 1.9 g |
| Nitrogen | 0.30 g |
| Fat, total | 0.20 g |
| Total dietary fibre | 6.4 g |
| Alcohol | 0 g |
| Available carbohydrate, without sugar alcohols | 13.5 g |
| Available carbohydrate, with sugar alcohols | 13.5 g |
Carbohydrates
9 nutrients| Nutrient | Per 100g |
|---|---|
| Fructose | 5.7 g |
| Glucose | 7.8 g |
| Sucrose | 0 g |
| Maltose | 0 g |
| Lactose | 0 g |
| Total sugars | 13.5 g |
| Added sugars | 0 g |
| Free sugars | 0 g |
| Starch | 0 g |
Minerals
11 nutrients| Nutrient | Per 100g |
|---|---|
| Calcium | 14.0 mg |
| Iodine | 0 ug |
| Iron | 0.50 mg |
| Magnesium | 9.0 mg |
| Phosphorus | 36.0 mg |
| Potassium | 210 mg |
| Selenium | 0.50 ug |
| Sodium | 4.0 mg |
| Zinc | 0.40 mg |
| Retinol | 0 ug |
| Vitamin A retinol equivalents | 11.0 ug |
Vitamins
23 nutrients| Nutrient | Per 100g |
|---|---|
| Alpha-carotene | 50.0 ug |
| Beta-carotene | 40.0 ug |
| Cryptoxanthin | 0 ug |
| Beta-carotene equivalents | 65.0 ug |
| Thiamin | 0.01 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.40 mg |
| Niacin derived from tryptophan | 0.42 mg |
| Niacin derived equivalents | 0.82 mg |
| Pyridoxine | 0.08 mg |
| Cobalamin | 0 ug |
| Folate, natural | 38.0 ug |
| Folic acid | 0 ug |
| Total folates | 38.0 ug |
| Dietary folate equivalents | 38.0 ug |
| Vitamin C | 14.0 mg |
| Cholecalciferol | 0 ug |
| Ergocalciferol | 0 ug |
| 25-hydroxy cholecalciferol | 0 ug |
| 25-hydroxy ergocalciferol | 0 ug |
| Vitamin D3 equivalents | 0 ug |
| Alpha tocopherol | 0.60 mg |
| Vitamin E | 0.60 mg |
Fatty Acids
12 nutrients| Nutrient | Per 100g |
|---|---|
| C16 | 0 g |
| Total saturated fatty acids | 0 g |
| C18:1 | 0 g |
| Total monounsaturated fatty acids | 0 g |
| C18:2w6 | 0 g |
| C18:3w3 | 0 g |
| C20:5w3 | 0 mg |
| C22:5w3 | 0 mg |
| C22:6w3 | 0 mg |
| Total polyunsaturated fatty acids | 0 g |
| Total long chain omega 3 fatty acids | 0 mg |
| Total trans fatty acids | 0 mg |
Amino Acids
1 nutrient| Nutrient | Per 100g |
|---|---|
| Tryptophan | 25.0 mg |
Organic Acids
5 nutrients| Nutrient | Per 100g |
|---|---|
| Citric acid | 1.7 g |
| Lactic acid | 0 g |
| Malic acid | 0.50 g |
| Oxalic acid | 0 g |
| Quinic acid | 0 g |
Other
3 nutrients| Nutrient | Per 100g |
|---|---|
| Ash | 0.50 g |
| Caffeine | 0 mg |
| Cholesterol | 0 mg |
Source
Australian Food Composition Database (AFCD) Release 3, FSANZ. Food key: F006842. All values per 100g of edible portion.