Pomegranates, raw

Per 100g · Fruits and Fruit Juices · USDA SR Legacy

83

Calories

1.67g

Protein

18.7g

Carbs

1.17g

Fat

Macro Distribution (kcal)

Protein 7%
Carbs 81%
Fat 11%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 83 kcal —
Macronutrients
Water 77.9 g —
Protein 1.67 g
3% (Low)
Total lipid (fat) 1.17 g
1% (Low)
Carbohydrate, by difference 18.7 g
7% (Low)
Fiber, total dietary 4.00 g
14% (Moderate)
Fats & Fatty Acids
Fatty acids, total saturated 0.120 g
1% (Low)
Fatty acids, total monounsaturated 0.093 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 10.2 mg
11% (Moderate)
Thiamin (Vitamin B1) 0.067 mg
6% (Low)
Riboflavin (Vitamin B2) 0.053 mg
4% (Low)
Niacin (Vitamin B3) 0.293 mg
2% (Low)
Pantothenic acid (Vitamin B5) 0.377 mg
8% (Low)
Vitamin B-6 — Pyridoxine 0.075 mg
4% (Low)
Biotin (Vitamin B7) 38.0 ug
10% (Moderate)
Folate, total (Vitamin B9) 0 ug —
Choline, total 7.60 mg
1% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 0 ug
0% (Low)
Carotene, beta 0 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 0.600 mg
4% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 10.0 mg
1% (Low)
Iron, Fe 0.300 mg
2% (Low)
Magnesium, Mg 12.0 mg
3% (Low)
Phosphorus, P 36.0 mg
3% (Low)
Potassium, K 236.0 mg
5% (Low)
Sodium, Na 3.00 mg
0% (Low)
Zinc, Zn 0.350 mg
3% (Low)
Copper, Cu 0.158 mg
18% (Moderate)
Manganese, Mn 0.119 mg
5% (Low)
Selenium, Se 0.500 ug
1% (Low)
Other
Energy 346.0 kj —
Ash 0.530 g —
Total Sugars 13.7 g —
Folic acid (Vitamin B9 — synthetic) 38.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 38.0 ug —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 0 ug —
Vitamin E, added 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 16.4 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0.006 g —
SFA 14:0 (Myristic acid) 0.006 g —
SFA 16:0 (Palmitic acid) 0.070 g —
SFA 18:0 (Stearic acid) 0.038 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.012 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.077 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.004 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
Fatty acids, total polyunsaturated 0.079 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.079 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Stigmasterol 0 mg —
Campesterol 1.00 mg —
Beta-sitosterol 4.00 mg —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Daidzein 0 mg —
Genistein 0 mg —
Proanthocyanidin dimers 0.290 mg —
Proanthocyanidin trimers 0 mg —
Apigenin 0 mg —
Luteolin 0 mg —
Kaempferol 0 mg —
Myricetin 0 mg —
Quercetin 0 mg —
Flavonoids
(-)-Epicatechin 0.080 mg —
(-)-Epicatechin 3-gallate 0 mg —
(-)-Epigallocatechin 0.160 mg —
(-)-Epigallocatechin 3-gallate 0 mg —
(+)-Catechin 0.400 mg —
(+)-Gallocatechin 0.170 mg —
Isoflavones
Total isoflavones 0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Pomegranates, raw is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) Calcium (1% DV) Selenium (1% DV)

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