Food weight and portion guide
Pomegranate: calories and portions
Pomegranates, raw
The table describes edible pomegranate seeds. Pomegranate juice and molasses have different compositions.
These values describe edible pomegranate seeds. Exclude the skin and discarded parts, and use a separate entry for juice.
Calculate your portion
Enter 0.1–5,000 g. Exclude inedible skin, stones and bones.
for 100 g:
- Calories
- 83 kcal
- Protein
- 1.7 g
- Carbohydrate
- 18.7 g
- Fat
- 1.2 g
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Nutrition by weight
| Weight | Calories | Protein | Carbohydrate | Fat |
|---|---|---|---|---|
| 100 g | 83 | 1.7 g | 18.7 g | 1.2 g |
| 200 g | 166 | 3.3 g | 37.4 g | 2.3 g |
Values are scaled from the per-100-g data and rounded. “Calories” means kilocalories (kcal).
Frequently asked questions about Pomegranate
How many calories are in a whole pomegranate?
Fruit size and the proportion of skin vary. Weigh the edible seeds: 150 g provides about 124.5 kcal in this reference.
Can I use the same entry for pomegranate juice?
No. Composition and fibre content differ. Use the product label for packaged juice and an appropriate juice entry for a homemade drink.
How to calculate a homemade recipe using its finished weight
Tips for weighing and logging
Weigh the separated seeds, not the whole fruit and rind.
To calculate manually, multiply your portion weight in grams by 83 and divide by 100. For example, 100 g provides approximately 83 kcal.
When logging a photo, check the food, cooking method and estimated portion before saving. A photograph cannot reliably show hidden oil or exact weight.
Sources and calculation method
The record below provides values per 100 g of edible food. One reference variety or brand does not represent every product.Library method and limitations
- USDA FoodData Central — SR Legacy — Pomegranates, raw · FDC ID: 169134 · SR Legacy Collection, April 2018
Data review and calculation: October 2, 2026. Complete guide: October 13, 2026. Author: Avocado editorial team. This guide supports food logging; it does not replace personalised advice from a registered dietitian.