Pomegranate Nutrition Facts

72 calories in 0.5 cup arils (seed/juice sacs)

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Calories in Pomegranate
Pomegranates, raw
72 calories in Pomegranate, 0.5 cup arils (seed/juice sacs)
0.5 cup arils = 87g ≈ 0.192lb ≈ 3.07oz
0.83 calories / gram
1 Weight Watchers point
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Calorie Sources:81% carbohydrates; 12% fats; 7% proteins
Fats:1.02 g (9 calories, 1% by weight)
Carbohydrates:16.27 g (59 calories, 19% by weight)
Proteins:1.45 g (5 calories, 2% by weight)
Alcohol:~
Water:67.80 g (78% by weight)
Fat Composition:43% saturated; 32% monounsaturated; 25% polyunsaturated
Trans Fat :7.83 mg
Dietary Fiber:3.48 g (4% by weight)
Cholesterol:~
Caffeine:~
Serving Sizes: 100 g
1 pomegranate (4" dia)
0.5 cup arils (seed/juice sacs)
Scientific Name:Punica granatum
Refuse:44 %
Refuse Description:Skin and membrane
Footnotes: Based on samples of California Wonderful variety.
Food Group:Fruits and Fruit Juices
USDA #:9286
Tags: granatapfel; melagrana; melograno;
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Vitamin A:0 IU
Retinol:~
Retinol Activity Equivalent:~
α-Carotene:~
β-Carotene:~
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:~
Vitamin B-1:52.20 mcg
Vitamin B-2:43.50 mcg
Vitamin B-3:252.30 mcg
Vitamin B-5:321.90 mcg
Vitamin B-6:60.90 mcg
Vitamin B-9:33.06 mcg
Food folate:33.06 mcg
Dietary Folate Equivalent:33.06 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:6.61 mg
Vitamin C:8.87 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:522 mcg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:14.27 mcg
Calcium (Ca):8.70 mg
Copper (Cu):130.50 mcg
Fluoride (F):~
Iron (Fe):261 mcg
Magnesium (Mg):10.44 mg
Manganese (Mn):95.70 mcg
Phosphorus (P):31.32 mg
Potassium (K):0.21 g
Selenium (Se):0.44 mcg
Sodium (Na):2.61 mg
Zinc (Zn):304.50 mcg
Cholesterol:~
Phytosterols:~
Campesterol:870 mcg
Stigmasterol:~
β-sitosterol:3.48 mg
Carbohydrates Total:16.27 g
Dietary Fiber:3.48 g
Sugars Total:11.89 g
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:1.45 g
Essential amino acids
Phenylalanine:~
Leucine:~
Methionine:~
Lysine:~
Isoleucine:~
Valine:~
Threonine:~
Tryptophan:~
Histidine:~
Arginine:~
Non-essential amino acids
Alanine:~
Aspartic acid:~
Betaine:~
Cystine:~
Glutamic acid:~
Glycine:~
Hydroxyproline:~
Proline:~
Serine:~
Tyrosine:~
Fats Total:1.02 g
Saturated fatty acids:0.10 g
Monounsaturated fatty acids:78.30 mg
Polyunsaturated fatty acids:60.90 mg
Trans fatty acids:7.83 mg
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:5.22 mg
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:5.22 mg
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:60.90 mg
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:26.10 mg
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:8.70 mg
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:60.90 mg
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:3.48 mg
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:60.90 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:~
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:0.46 g
Caffeine:~
Theobromine:~
Product Type:Pomegranate
Weight Watchers Points:1 point(s)
Atkins Diet (Induction) Rating:0 / 10
Atkins Diet (Maintanence) Rating:2 / 10
Zone Diet Rating:1 / 10
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Did you know?...Americans eat about 125 pounds of potatoes a year, about half from fresh potatoes and half in processed foods.
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