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Fruits

Pomegranate

Pomegranate is 78% water, so 100 g (3.5 oz) brings only 83 kcal and 4 g of fiber.

USDA description: Pomegranate, raw

  • High in fiber
  • Low energy density

Estimated satietyHow it is calculated

Starting point+1
Low energy density: 83 kcal/100 g+1
Protein: 2.0 g/100 kcal0
Fiber: 4.8 g/100 kcal+2
Solid food with 77.9 g of water+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Last updated
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Sources
6 primary
Data
USDA FDC 169134

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Nutrition facts

Calories
75 kcal per serving
83 kcal per 100 g (3.5 oz)
Protein
1.5 g per serving
1.7 g per 100 g (3.5 oz)
Carbohydrates
16.8 g per serving
18.7 g per 100 g (3.5 oz)
of which sugars
12.3 g per serving
13.7 g per 100 g (3.5 oz)
Fiber
3.6 g per serving
4 g per 100 g (3.5 oz)
Fat
1.1 g per serving
1.2 g per 100 g (3.5 oz)
of which saturated
0.1 g per serving
0.1 g per 100 g (3.5 oz)
Water
70.1 g per serving
77.9 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Pomegranates, raw (FDC ID 169134), accessed September 23, 2026.

A typical 90 g (3 oz) serving provides about 75 kcal, 1.5 g of protein, and 3.6 g of fiber.

The typical serving (90 g (3 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The pomegranate (Punica granatum) is an autumn fruit with a tough, reddish rind that is eaten for its seeds, the arils, small juice sacs with a seed inside. In Spain the Granada Mollar de Elche has protected designation of origin status, in Mexico the arils garnish chiles en nogada, and it is also sold as juice, on its own or blended with other fruits. This page covers raw pomegranate, with 83 kcal, 13.7 g of sugars and 4 g of fiber per 100 g according to USDA.

A 90 g (3.2 oz) serving, roughly half a cup of arils according to USDA, provides 75 kcal, 12.3 g of sugars, 3.6 g of fiber and 1.5 g of protein, so it works well sprinkled over a yogurt or some queso fresco, after or alongside the protein part the 2025 nutrition advisory on GLP-1 therapy suggests eating first. The arils are eaten with their seeds, and the same advisory advises avoiding very high-fiber foods in the first few days of treatment and, for constipation, increasing fiber gradually. In those days, and after a dose increase, a few spoonfuls of arils may be enough.

What the evidence says

The EU register lists as non-authorized the assessed claims that credited pomegranate, its juice or its extracts with an antioxidant function or with benefits for cholesterol, the heart and blood vessels, blood glucose or the prostate, and the EU has not authorized any health claim for pomegranate. Its 13.7 g of sugars per 100 g are intrinsic sugars in whole fruit, which WHO's 2015 guideline leaves out of its recommendation to keep free sugars below 10% of energy, but those in bottled juice, with 54 kcal, 12.6 g of sugars and 0.1 g of fiber per 100 g according to USDA, do count as free sugars. With 4 g of fiber per 100 g it is a "source of fibre", and its 4.8 g per 100 kcal meet the 3 g per 100 kcal criterion the EU sets for a "high fibre" claim (Regulation (EC) No 1924/2006).

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.

Frequently asked questions about pomegranate

How much protein does a 90 g (3 oz) serving of pomegranate have?

100 g (3.5 oz) of pomegranate has 1.7 g of protein. A typical 90 g (3 oz) serving has about 1.5 g of protein. That is 2 g of protein per 100 kcal.

How many calories are in a 90 g (3 oz) serving of pomegranate?

100 g (3.5 oz) of pomegranate has 83 kcal. A typical 90 g (3 oz) serving has about 75 kcal. That is a low energy density.

How many grams of fiber are in a 90 g (3 oz) serving of pomegranate?

100 g (3.5 oz) of pomegranate has 4 g of fiber. A typical 90 g (3 oz) serving has about 3.6 g of fiber. It carries our “High in fiber” tag.

How filling is pomegranate?

Very filling for the calories it provides: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 1 (low energy density: 83 kcal/100 g) + 0 (protein: 2.0 g/100 kcal) + 2 (fiber: 4.8 g/100 kcal) + 1 (solid food with 77.9 g of water) = 5. It is an estimate based on its composition, not a measurement in people.

Is pomegranate a good choice on a GLP-1 medication?

Based on our tags, this is what matters about pomegranate on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many grams or ounces are in a serving of pomegranate?

We use 90 g (3 oz) as a typical serving. That amount provides about 75 kcal, 1.5 g of protein, and 3.6 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Pomegranates, raw (FDC ID 169134).accessed .
  2. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Pomegranate juice, bottled (FDC ID 167787).accessed .
  3. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. RegulatorEuropean Commission.EU Register of nutrition and health claims made on foods.accessed .
  5. Clinical guidelineWorld Health Organization.Guideline: sugars intake for adults and children (2015).accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .