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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.

Last reviewed: By USDA description: Pomegranate, raw

  • 83 kcalCalories per 100 g
  • 1.7 gProtein per 100 g
  • 4 gFiber per 100 g
  • Estimated satiety: 5 out of 5

Nutrition facts

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

Values for pomegranate per 100 g (3.5 oz) and per typical serving of 90 g (3 oz).
NutrientPer 100 g (3.5 oz)Per serving (90 g (3 oz))
Calories83 kcal75 kcal
Protein1.7 g1.5 g
Carbohydrates18.7 g16.8 g
of which sugars13.7 g12.3 g
Fiber4 g3.6 g
Fat1.2 g1.1 g
of which saturated0.1 g0.1 g
Water77.9 g70.1 g

The typical serving 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.

Satiety

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.

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. USDA FoodData Central: Pomegranates, raw (FDC ID 169134). U.S. Department of Agriculture, Agricultural Research Service. accessed .