Foods/Fruit/Pomegranate
P
Fruit · smoothie

Pomegranate

1 serving · 100 g83 kcal

A balanced fruit contributor — a little of a lot, with no single standout.

Macros

Per serving

83 kcal
Energy
1.7g
Protein
18.7g
Carbs
1.2g
Fat
4g
Fiber
Protein 1.7 gCarbs 18.7 gFat 1.2 g
83 kcal / 100 g. This record’s serving is 100 g — both columns match.
What a serving covers

% of a day’s needs

Per 1 serving (100 g), as a share of a reference adult — male, 35, moderately active.

Balanced contributor. Nothing here clears 20% in a serving — pomegranate gives a little of a lot. The bars are short on purpose; that’s honest.
Copper
18%
Vitamin K
14%
Vitamin C
11%
Folate (DFE)
10%
Pantothenic acid (B5)
8%
Potassium
7%
Good source of
No single standout — and that’s fine.
Nothing in pomegranate clears 20% of a day’s RDA in one serving. It’s a balanced contributor: a little of several nutrients, best read as a base the solver builds on.
Pairs well with

What fills pomegranate’s gaps?

Pomegranate is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass
Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ MagnesiumTofuAdds Calcium & Iron+ Calcium+ Iron+ Selenium2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Phosphorus
Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.
Serving: 1 serving = 100 g
Generous to use, with room before it crowds out variety.
Common questions

Pomegranate, in brief

How many calories are in pomegranate?
1 serving (100 g) of pomegranate has about 83 calories.
What is pomegranate high in?
Pomegranate has no single standout nutrient — it's a balanced contributor, with Copper highest at 18% of a day's needs.
Is pomegranate good in a smoothie?
Yes — pomegranate is one of S8D's smoothie-role foods.
Keep exploring

More fruit

All foods →
PPeachFruitKKiwiFruitCCantaloupeFruitOOrangeFruitRRaspberriesFruitBBlueberriesFruit
Nutrient guides
Copper Vitamin K Vitamin C Folate (DFE) Pantothenic acid (B5) Potassium

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