Fruit
Pomegranate
Pomegranate packs juicy sweet-tart arils inside a leathery skin; white membranes are bitter. Flavour is winey and cranberry-like. Whole fruit stores better than soft berries. Scatter arils on salads, press for syrups and drinks, or cook into Persian stews. Score and open in water to free arils. Juice stains—work carefully.
Also known as: Pomegranate Molasses
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Cuts & parts
Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
Preparations
Provenance
Sources
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.32 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.1 g
- Polyunsaturated Fat 0.11 g
- Cholesterol 0 mg
- Sodium 4.68 mg
- Salt 0.01 g
- Total Carbohydrate 12.8 g
- Dietary Fibre 2 g
- Total Sugars 10.7 g
- Complex / starch 0.97 g
- Protein 0.85 g
- Water 78 g
- Energy 54.2 kcal
- Water 78 g
- Carbohydrates 12.8 g
- Sugars 10.7 g
- Monosaccharides 7.48 g
- Disaccharides 3.2 g
- Starch 0.97 g
- Amylose 0.24 g
- Amylopectin 0.73 g
- Digestible Starch 0.82 g
- Resistant Starch 0.1 g
- Fibre 2 g
- Soluble Fibre 0.7 g
- Insoluble Fibre 1.3 g
- Protein 0.85 g
- Plant Protein 0.81 g
- Fat 0.32 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.1 g
- Polyunsaturated Fat 0.11 g
- Vitamins 62 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.03 mg
- Vitamin B2 — Riboflavin 0.05 mg
- Vitamin B3 — Niacin 0.45 mg
- Vitamin B5 — Pantothenic Acid 0.22 mg
- Vitamin B6 0.09 mg
- Vitamin B7 — Biotin 1.1 µg
- Vitamin B9 — Folate 16.4 µg
- Vitamin C 18 mg
- Vitamin E 0.32 mg
- Vitamin K 5.3 µg
- Minerals 377 mg
- Major Minerals 371 mg
- Trace Minerals 6.2 mg
- Salt 0.01 g
- Sodium Chloride 0.01 g
Vitamins
vitamin-c: 18 · vitamin-a: 20 · vitamin-b1-thiamine: 0.03 · vitamin-b2-riboflavin: 0.05 · vitamin-b3-niacin: 0.45 · vitamin-b5-pantothenic-acid: 0.22 · vitamin-b6: 0.09 · vitamin-b7-biotin: 1.1 · vitamin-b9-folate: 16.4 · vitamin-e: 0.32 · vitamin-k: 5.3 ·
Minerals
Sodium: 4.68 · Potassium: 333 · Calcium: 33 · Iron: 0.8 · Zinc: 0.4 · Iodine: 5 ·
Fruit energy is mostly natural sugars with fibre and vitamin C varying by species.
History
Pomegranate was used as a fruit food in regional diets long before industrial packing and global year-round supply.
Trade, migration, and selection spread distinctive Pomegranate types and preparations into new climates and cuisines.
Modern production, storage, and transport made Pomegranate a regular purchase far from where it is grown or raised.
Cooks now treat Pomegranate as both staple and specialty, with more attention to provenance, variety, and form.