Food calories · USDA data
Calories in a pomegranate
234 calories
in 1 pomegranate (4" dia), 282 g
- Protein
- 4.7 g
- Carbs
- 52.7 g
- Fat
- 3.3 g
- Fiber
- 11.3 g
A pomegranate has 234 calories. That is USDA's figure for 1 pomegranate (4" dia), which weighs 282 g. Per 100 g, pomegranate has 83 calories.
Almost all of its calories, 81%, come from carbohydrate. This portion has 11.3 g of fiber, 40% of the 28 g Daily Value: high by the FDA's guide.
It takes 120 g of pomegranate to reach 100 calories, which is about 0.4 × 1 pomegranate (4" dia).
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 pomegranate (4" dia) | 282 g | 234 | 4.7 g | 52.7 g | 3.3 g |
| ½ cup arils (seed/juice sacs) | 87 g | 72 | 1.5 g | 16.3 g | 1 g |
| 1 oz | 28.3 g | 23 | 0.5 g | 5.3 g | 0.3 g |
| 100 g | 100 g | 83 | 1.7 g | 18.7 g | 1.2 g |
Portion weights are USDA's own. Your pomegranate may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 7% of calories (1.7 g per 100 g)
- Carbohydrate: 81% (18.7 g per 100 g, of which 4 g fiber)
- Fat: 11% (1.2 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, grapes has the fewest calories of these four (69 per 100 g) and banana the most (89).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pomegranate | 83 | 1.7 g | 18.7 g | 1.2 g |
| Banana | 89 | 1.1 g | 22.8 g | 0.3 g |
| Figs | 74 | 0.8 g | 19.2 g | 0.3 g |
| Grapes | 69 | 0.7 g | 18.1 g | 0.2 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories is in a pomegranate?
A pomegranate has 234 calories. USDA weighs 1 pomegranate (4" dia) at 282 g, and pomegranate has 83 calories per 100 g.
How much protein does a pomegranate have?
1 pomegranate (4" dia) (282 g) has 4.7 g of protein, 9% of the 50 g Daily Value. Per 100 g it is 1.7 g.
How many carbs does a pomegranate have?
1 pomegranate (4" dia) has 52.7 g of carbohydrate, including 11.3 g of fiber, and 3.3 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Pomegranates, raw (FDC ID 169134). Values are averages; a packaged food's label may differ.