Pomegranate Nutrition Facts
A 100 g serving of pomegranate contains 83 kcal, 1.7g protein (lime), 1.1g fat (pink) and 18g carbohydrate (blue). It's a good source of fiber, with 14g natural sugar. Its other nutrient values are modest — see the full breakdown below.
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
Understanding Pomegranate Nutrition
Pomegranate is a nutrient-dense fruit prized for its natural sugars, fiber and vitamin content. At 83 kcal per 100 g serving, it provides 1.7g of protein, 18g of carbohydrate and 1.1g of fat. Pomegranate is particularly rich in vitamin C, delivering 10.2mg — 11% of the daily value — in a single serving. It's a good source of fiber, with 14g natural sugar.
For athletes and anyone tracking macros, pomegranate is a straightforward source of carbohydrate energy, useful around training for topping up glycogen. Its fiber and micronutrient content makes it a useful addition to a balanced macro split without pulling calories too high.
Frequently Asked Questions
How many calories are in a 100 g serving of pomegranate?
A 100 g serving of pomegranate has 83 kcal, 1.7g protein, 1.1g fat and 18g carbohydrate.
How much protein is in pomegranate?
1.7g per 100 g serving.
Is pomegranate high in sugar or fiber?
It's a good source of fiber, with 14g natural sugar — 4.0g fiber and 14g sugar per 100 g serving.
Which nutrients is pomegranate richest in?
No single micronutrient stands out sharply — see the full breakdown below.
Is pomegranate good for tracking macros?
For athletes and anyone tracking macros, pomegranate is a straightforward source of carbohydrate energy, useful around training for topping up glycogen.
Log the pomegranate in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Pomegranates, raw (FDC ID 169134), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.