Pomegranate, Raw

Nutritional value of Pomegranate, Raw
Serving Size: 1 Cup, 174 g

Calories 144 Kcal. Calories from Fat 18.36 Kcal.


Proximity Amount % DV
Water 135.6 g N/D
Energy 144 Kcal N/D
Energy 602 kJ N/D
Protein 2.91 g 5.82%
Total Fat (lipid) 2.04 g 5.83%
Ash 0.92 g N/D
Carbohydrate 32.54 g 25.03%
Total dietary Fiber 7 g 18.42%
Total Sugars 23.79 g N/D

Minerals Amount % DV
Calcium, Ca 17 mg 1.70%
Iron, Fe 0.52 mg 6.50%
Magnesium, Mg 21 mg 5.00%
Phosphorus, P 63 mg 9.00%
Potassium, K 411 mg 8.74%
Sodium, Na 5 mg 0.33%
Zinc, Zn 0.61 mg 5.55%
Copper, Cu 0.275 mg 30.56%
Manganese, Mn 0.207 mg 9.00%
Selenium, Se 0.9 µg 1.64%

Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.117 mg 9.75%
Vitamin B2 (Riboflavin) 0.092 mg 7.08%
Vitamin B3 (Niacin) 0.51 mg 3.19%
Vitamin B5 (Pantothenic acid) 0.656 mg 13.12%
Vitamin B6 (Pyridoxine) 0.13 mg 10.00%
Vitamin B9 (Folate) 66 µg 16.50%
Folate, food 66 µg N/D
Folate, DEF 66 µg N/D
Choline 13.2 mg 2.40%
Vitamin C (Ascorbic acid) 17.7 mg 19.67%
Fat soluble Vitamins
Vitamin E (alpha-tocopherol) 1.04 mg 6.93%
Vitamin K (phylloquinone) 28.5 µg 23.75%

Lipids Amount % DV
Fatty acids, total saturated 0.209 g N/D
Lauric acid (dodecanoic acid) 12:00 0.01 g N/D
Myristic acid  14:00(Tetradecanoic acid) 0.01 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.122 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.066 g N/D
Fatty acids, total monounsaturated 0.162 g N/D
Palmitoleic acid 16:1 (hexadecenoic acid) 0.021 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.134 g N/D
Gadoleic acid 20:1 (eicosenoic acid) 0.007 g N/D
Fatty acids, total polyunsaturated 0.137 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.137 g N/D
Campesterol 2 mg N/D
Beta-sitosterol 7 mg N/D

Others Amount % DV
(+)-Catechin 0.7 mg N/D
(-)-Epigallocatechin 0.3 mg N/D
(-)-Epicatechin 0.1 mg N/D
(-)-Epicatechin 3-gallate 0 mg N/D
(-)-Epigallocatechin 3-gallate 0 mg N/D
(+)-Gallocatechin 0.3 mg N/D
Proanthocyanidin dimers 0.5 mg N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.


The content and the information in this website are for informational and educational purposes only, not as a medical manual. All readers are urged to consult with a physician before beginning or discontinuing use of any prescription drug or under taking any form of self-treatment. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you are under treatment for any health problem, you should check with your doctor before trying any home remedies. If you are following any medication, take any herb, mineral, vitamin or other supplement only after consulting with your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help. The Health Benefits Times writers, publishers, authors, its representatives disclaim liability for any unfavorable effects causing directly or indirectly from articles and materials contained in this website www.healthbenefitstimes.com