Pomegranate, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A jewel-toned fruit filled with juicy, tart-sweet arils, raw pomegranate offers a burst of flavor and a satisfying crunch, perfect for salads, desserts, or snacking.
Per 100g reference serving, Pomegranate, raw provides 83 kcal of energy, 1.67g protein (7% of calories), 18.7g total carbohydrates (81% of calories, including 4g dietary fiber and 13.7g sugars), and 1.17g total fat (12% of calories).
Vitamins Profile in Pomegranate, raw (Per 100g)
Track how Pomegranate, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 10.2 mg | 11.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.6 mg | 4% DV |
| Vitamin K (Phylloquinone) | 16.4 µg | 13.7% DV |
| Vitamin B1 (Thiamin) | 0.067 mg | 5.6% DV |
| Vitamin B2 (Riboflavin) | 0.053 mg | 4.1% DV |
| Vitamin B3 (Niacin) | 0.293 mg | 1.8% DV |
| Vitamin B6 (Pyridoxine) | 0.075 mg | 4.4% DV |
| Total Folate (Vitamin B9) | 38 µg | 9.5% DV |
| Folate (Dietary Folate Equivalents) | 38 µg | 9.5% DV |
| Natural Food Folate | 38 µg | 9.5% DV |
| Choline | 7.6 mg | 1.4% DV |
Minerals & Electrolytes in Pomegranate, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.3 mg | 1.7% DV |
| Calcium (Ca) | 10 mg | 0.8% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 236 mg | 5% DV |
| Zinc (Zn) | 0.35 mg | 3.2% DV |
| Selenium (Se) | 0.5 µg | 0.9% DV |
| Phosphorus (P) | 36 mg | 2.9% DV |
| Copper (Cu) | 0.158 mg | 17.6% DV |
| Sodium (Na) | 3 mg | 0.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Linoleic Acid (Omega-6 PUFA) | 0.079 g | 0.6% DV |
| Monounsaturated Fat (MUFA) | 0.093 g | 0.3% DV |
| Polyunsaturated Fat (PUFA) | 0.079 g | 0.4% DV |
| Saturated Fat (SFA) | 0.12 g | 0.6% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Pomegranate, raw contains 83 calories (kcal), 1.67g of protein, 18.7g of carbohydrates (4g fiber, 13.7g total sugars), and 1.17g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Pomegranate, raw has an estimated food pH of 3 and a Potential Renal Acid Load (PRAL) score of -3.25 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Pomegranate, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Pomegranate, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.