Pomegranate, Raw
210 calories per 1 fruit (250 g), from USDA FoodData Central.
Nutrition facts
- Per 1 fruit (250 g)% Daily Value
- Calories210 kcal
- Total Fat3 g4%
- Saturated Fat0 g2%
- Trans Fat—
- Cholesterol0 mg0%
- Sodium10 mg0%
- Total Carbohydrate47 g17%
- Dietary Fiber10 g36%
- Total Sugars34 g
- Added Sugars—
- Protein4 g
- Vitamin D0 mcg0%
- Calcium30 mg2%
- Iron0.8 mg4%
- Potassium590 mg15%
- Monounsaturated fat0 g
- Polyunsaturated fat0 g
- Vitamin A0 mcg RAE0%
- Vitamin C26 mg30%
- Vitamin E1.5 mg10%
- Vitamin K41 mcg35%
- Thiamin0.17 mg15%
- Riboflavin0.13 mg10%
- Vitamin B60.19 mg10%
- Folate95 mcg DFE25%
- Vitamin B120 mcg0%
- Phosphorus90 mg8%
- Magnesium30 mg8%
- Zinc0.9 mg8%
- Selenium1 mcg2%
- Copper0.4 mg45%
- Choline20 mg4%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories208 kcal → 210 kcal · nearest 10 kcal
- Total Fat2.93 g → 3 g · nearest 0.5 g
- Saturated Fat0.3 g → 0 g · shown as 0
- Cholesterol0 mg → 0 mg · shown as 0
- Sodium7.5 mg → 10 mg · nearest 5 mg
- Total Carbohydrate46.8 g → 47 g · nearest 1 g
- Dietary Fiber10 g → 10 g · nearest 1 g
- Total Sugars34.2 g → 34 g · nearest 1 g
- Protein4.18 g → 4 g · nearest 1 g
- Vitamin D0 mcg → 0 mcg · nearest 0.01 mcg (FDA guidance)
- Calcium25 mg → 30 mg · nearest 10 mg (FDA guidance)
- Iron0.75 mg → 0.8 mg · nearest 0.1 mg (FDA guidance)
- Potassium590 mg → 590 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
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Get the full FDA labelWhere the calories come from
- Protein8% of calories
- Fat13% of calories
- Carbohydrate90% of calories
Questions about Pomegranate
How many calories are in Pomegranate?
Pomegranate, Raw has 210 calories per 1 fruit (250 g) and 80 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Pomegranate?
Pomegranate, Raw has 4 g of protein per 1 fruit (250 g) and 2 g per 100 g.
What does %DV mean here?
% Daily Value is the share of FDA's Daily Value in one serving, for adults and children 4 and older. Amounts and percentages are rounded the way a Nutrition Facts label rounds them. Protein shows no %DV: a label needs a protein quality score for it.
Where does this data come from?
- Nutrient values: USDA FoodData Central, Food and Nutrient Database for Dietary Studies (FNDDS), released 2024-10-31, FDC ID 2709267.
- Daily Values and label rounding: FDA, 21 CFR 101.9, as of 2026-02-12.
- Rounding of each amount: 21 CFR 101.9(c).
- %DV: 21 CFR 101.9(d)(7)(ii).
More other fruits and fruit salads
For information only. Check the sources before printing a label.