Pomegranate: calories and nutrition facts
Pomegranate has 81 kcal per 100 g. One serving, 1 Pomegranate (150 g), has 122 kcal.
- Calories
- 81 kcal
- Protein
- 1.4 g
- Carbohydrates
- 14.3 g
- Fat
- 1.2 g
Per 100 g
Pomegranate: how many calories?
Pomegranate has 81 kcal per 100 g, with 1.4 g protein, 14.3 g carbs and 1.2 g fat. A 150 g serving (1 Pomegranate) has 122 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein8%
- Carbohydrates78%
- Fat15%
Calculate a portion
- Calories
- 122 kcal
- Protein
- 2.2 g
- Carbohydrates
- 21.5 g
- Fat
- 1.8 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 81 kcal | 122 kcal |
| Fat | 1.2 g | 1.8 g |
| of which saturated fat | 0.1 g | 0.1 g |
| Carbohydrates | 14.3 g | 21.5 g |
| of which sugars | 13.3 g | 20 g |
| Fiber | 2.3 g | 3.4 g |
| Protein | 1.4 g | 2.2 g |
| Sodium | 5 mg | 8 mg |
| Water | 79.4 g | 119.1 g |
| Vitamin C | 9 mg | 13.5 mg |
| Calcium | 10 mg | 14 mg |
| Iron | 0.2 mg | 0.3 mg |
| Potassium | 230 mg | 345 mg |
| Magnesium | 12 mg | 18 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(81 kcal) | 4% |
| Fat(1.2 g) | 2% |
| of which saturated fat(0.1 g) | 0% |
| Carbohydrates(14.3 g) | 6% |
| of which sugars(13.3 g) | 15% |
| Protein(1.4 g) | 3% |
| Salt(0.01 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Low fat (3 g or less)
- Low sodium (120 mg or less)
Pomegranate: frequently asked questions
Pomegranate: how many calories per serving?
A 150 g serving (1 Pomegranate) has 122 kcal.
Pomegranate: how much protein?
Pomegranate contains 1.4 g of protein per 100 g, 3% of the 50 g reference intake.
Pomegranate: how much fibre?
Pomegranate provides 2.3 g of fibre per 100 g, 9% of the 25 g a day recommended by EFSA.
Pomegranate: how much makes 100 kcal?
100 kcal is about 123 g of this food.
Recipes with this food
More foods in this category
- Pineapple in syrup55 kcal
- Pink Lady Apple57 kcal
- Pink Pomelo0 kcal
- Plain Almond615 kcal
- Plantain132 kcal
- Plum52 kcal
- Pomelo38 kcal
- Porcini mushroom29 kcal
- Potato80 kcal
- Potato chips532 kcal
- Prickly Pear52 kcal
- Pumpkin20 kcal
Your personal calorie plan in 2 minutes
Start for free