Is Pomegranate good for your health condition?
Pomegranate seeds (arils) are a sweet-tart fruit eaten fresh or juiced. Eating the seeds gives more fibre than drinking the juice.
Nutrition per 100 g
| Calories | 83 kcal |
|---|---|
| Protein | 1.7 g |
| Carbohydrate | 18.7 g |
| Sugars | 13.7 g |
| Fibre | 4 g |
| Fat | 1.2 g |
| Saturated fat | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 3 mg |
| Potassium | 236 mg |
| Purines | not listed in the USDA purine table |
Source: USDA FoodData Central (SR Legacy), entry "Pomegranates, raw". Purines: USDA and ODS-NIH Database for the Purine Content of Foods, Release 2 (2025).
Quick guide by condition
| Diabetes or prediabetes | Limit or keep portions small |
|---|---|
| High blood pressure | Low in salt |
| High cholesterol | Low in saturated fat and cholesterol |
| High uric acid or gout | Not listed in the USDA purine table |
| Weight loss goal | Low in calories |
This guide only uses the nutrient numbers above (rules explained on How it works). It is general information and does not know your medicines, test results or portion size.
Common questions
Can people with diabetes eat pomegranate?
Going by its sugar and carbohydrate numbers, the general guide is: limit or keep portions small. Portion, cooking method and what you eat it with all change the effect on blood sugar, so check with your doctor or dietitian before changing your diet.
Is pomegranate OK for high uric acid or gout?
Purine level: not listed in the USDA purine table. General guide: Not listed in the USDA purine table. Purine tables describe the food, not your body, so ask your doctor what is right for you.
Is pomegranate good for high blood pressure?
Sodium is 3 mg per 100 g. General guide: low in salt. Salt added during cooking often matters more than the food itself.