Calories and nutrition facts
Pomegranate
Also known as: pomegranate seeds
100 g of pomegranate has 79 calories, 0.7 g protein, 16 g carbs and 0.6 g fat. 1 pomegranate (seeds, 120 g) has 95 calories.
- Carbs 89 %
- Protein 4 %
- Fat 7 %
95
19 g
0.84 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 pomegranate (seeds, 120 g) |
|---|---|---|
| Energy | 79 kcal 331 kJ | 95 kcal 397 kJ |
| Fat | 0.6 g | 0.72 g |
| of which saturated | 0 g | 0 g |
| Carbohydrates | 16 g | 19 g |
| of which sugars | 16 g | 19 g |
| Fibre | 2.2 g | 2.7 g |
| Protein | 0.7 g | 0.84 g |
| Salt | 0.01 g | 0.01 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin A | 7 µg | 0.9 % |
| Vitamin B1 (thiamin) | 0.05 mg | 4.5 % |
| Vitamin B2 (riboflavin) | 0.02 mg | 1.4 % |
| Niacin (B3) | 0.3 mg | 1.9 % |
| Vitamin B6 | 0.1 mg | 7.1 % |
| Vitamin C | 7 mg | 8.8 % |
| Vitamin K | 16 µg | 22 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 8 mg | 1 % |
| Iron | 0.5 mg | 3.6 % |
| Magnesium | 3 mg | 0.8 % |
| Zinc | 0.3 mg | 3 % |
| Potassium | 220 mg | 11 % |
| Phosphorus | 17 mg | 2.4 % |
Per 100 g, at least 15% of the reference intake of: Vitamin K.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Fruit, per 100 g.
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Questions
How many calories are in 1 pomegranate (seeds, 120 g)?
1 pomegranate (seeds, 120 g) has 95 calories, with 0.84 g protein, 19 g carbs and 0.72 g fat.
How much protein is in pomegranate?
Pomegranate has 0.7 g protein per 100 g. That is 4% of its calories.
How many carbs are in pomegranate?
Pomegranate has 16 g carbs per 100 g, including 16 g sugars and 2.2 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code F506100. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.