Pomegranate Nutritional Value: Amazing Pomegranate Nutrition Facts And Health Benefits

Shubham Bhatnagar  |  Updated: May 30, 2018 18:11 IST

Pomegranate Nutritional Value: Amazing Pomegranate Nutrition Facts And Health Benefits
  • Pomegranate is both delicious and beneficial for our health
  • Pomegranate may help manage diabetes, boost immunity and aid digestion
  • Pomegranate is power-packed with powerful anti-inflammatory properties
Pomegranate, a sanguine-coloured fruit, is usually a little larger in size than an apple and has very distinctive flowery lips. The most interesting part of the fruit is that every seed is completely covered by arils, or the juicy outer layer, which comprise the most pomegranate nutritional value. No matter what the season is, this fruit is always available in the market for ones who are extremely health conscious and are aware of its numerous health benefits. Also called grenade in French, raman in Arabic, and anaar in Hindi, pomegranate is both delicious and extremely helpful in keeping some important checks and balances in the body. Pomegranate may help manage diabetes, boost immunity, aid digestion, and improve blood flow in our body. Having said that, let's find out pomegranate's nutritional value and some of its other health benefits that will definitely going to compel you to include this fruit in your daily diet.

(Also Read: 5 Cool Ways To Add Pomegranate To Your Diet)
Pomegranate may help manage diabetes, boost immunity, and improves blood flow in our body.

Health Benefits Of Pomegranate: What Is It Good For?

Have you noticed that it is not just the outer layer of the fruit that is sanguine in colour, but its seeds also have a reddish hue? This is due to the presence of polyphenols, which are very strong antioxidants. For those who are not aware of antioxidants; our body produces free radicals and antioxidants counteract their effect. But, naturally free radicals outnumber antioxidants, so we need to continually supply our body with antioxidants from fruits such as pomegranate.
Anti-inflammatory Properties

Pomegranate juice is power-packed with powerful anti-inflammatory properties. Chronic inflammation is among the leading drivers of many killer diseases. Arthritis is a common problem in a lot of western countries. There are different forms of arthritis but most of them involve inflammation in the joints. According to the book 'Healing Foods' by DK Publishing, many preliminary studies have shown that pomegranate extract can block enzymes that are known to damage joints in people with osteoarthritis.
Loaded With Vitamin C

A 100-gm serving of pomegranate has more than 10 percent of your daily requirement of Vitamin C. Vitamin C and other immunity boosting nutrients like vitamin E in pomegranate can prevent general illness and fight off infection in our body.

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(Also Read: 5 Health Benefits of Pomegranate & How to Cook with it​)

Pomegranate Nutrition Chart

NutrientUnitValue per 100 g
Total lipid (fat)g1.17
Carbohydrate, by differenceg18.70
Fiber, total dietaryg4.0
Sugars, totalg13.67
Calcium, Camg10
Iron, Femg0.30
Magnesium, Mgmg12
Phosphorus, Pmg36
Potassium, Kmg236
Sodium, Namg3
Zinc, Znmg0.35
Vitamin C, total ascorbic acidmg10.2
Vitamin B-6mg0.075
Folate, DFEmicrogram38
Vitamin B-12microgram0.00
Vitamin A, RAEmicrogram0
Vitamin A, IUIU0
Vitamin E (alpha-tocopherol)mg0.60
Vitamin D (D2 + D3)microgram0.0
Vitamin DIU0
Vitamin K (phylloquinone)microgram16.4
Fatty acids, total saturatedg0.120
Fatty acids, total monounsaturatedg0.093
Fatty acids, total polyunsaturatedg0.079
Fatty acids, total transg0.000

Figures are as per United States Department of Agriculture (USDA).

Calories In The Forms Of Carbohydrates, Fats, And Proteins

As a fruit, pomegranates are higher in carbs and lower in fats when compared with other fruits. A 100 gram serving of pomegranate serves around 18.70 grams of carbohydrates, 1.67 grams of proteins, and 1.2 grams of fat.  
Sugar And Dietary Fibres

A 100-gram serving of pomegranate has a slightly higher amount of sugar (14 grams), which is although balanced with about 4 grams of dietary fibres. Dietary fibres keep indigestion at bay. So, higher the fibre, easier is the digestion.
Vitamins And Minerals

CommentsA 100-gram serving of pomegranate has 10.2 mg of vitamin C and 16.4 micrograms of vitamin K, essential for boosting our body's immunity and blood clotting, respectively. If you want to complete your entire day's quota of these vitamins, you might consider having more than just 100 grams of pomegranate. Among the many minerals found in pomegranate, potassium is found in the most notable amount. Potassium is a mineral that plays a very important role in muscle control, blood pressure regulation, and nerve conduction. The other vitamins and minerals present in notable amount are calcium, magnesium, phosphorus, and folate (DFE).
In Conclusion:

Besides the more defined benefits of pomegranate, there are numerous cosmetic benefits of the fruit as well. For example, consumption of pomegranate juice prevents the natural formation of plaque on your teeth. It has several other benefits on your skin and hair, therefore, adding pomegranate to your diet will do more benefits than you can count. So, don't be afraid to buy this slightly expensive fruit as the benefits far outweigh its cost.

About Shubham BhatnagarYou can often find Shubham at a small authentic Chinese or Italian restaurant sampling exotic foods and sipping a glass of wine, but he will wolf down a plate of piping hot samosas with equal gusto. However, his love for homemade food trumps all.

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