Pomegranates provide antioxidants, vitamin C, vitamin K, and fiber, and may support heart health.
Nutrition
One cup of pomegranate arils (174 g) has about 144 calories, 7 g of fiber, 3 g of protein, 30 percent DV vitamin C, 36 percent DV vitamin K and 666 mg of potassium (USDA).
Benefits
- Punicalagins and anthocyanins are strong antioxidants.
- Studies suggest juice may lower blood pressure modestly.
- Fiber for digestion.
Cautions
- Can interact with warfarin, statins and blood pressure drugs.
- Juice has more sugar and less fiber.
How to eat
Cut in half, tap the back with a spoon to release seeds, or deseed underwater.
Season
October to January.
Origin
Native to Iran and the Himalayas.
Nutrition data
One cup (174 grams) of pomegranate arils has about 144 calories, 32 grams of carbohydrate, 24 grams of sugar, 7 grams of fiber and 3 grams of protein. It provides 30% of the daily value of vitamin C, 36% of vitamin K, 16% of folate and 12% of potassium. Pomegranate juice is rich in polyphenols but has less fiber, with about 134 calories and 32 grams of sugar per cup.
Antioxidants
Pomegranate contains punicalagins and anthocyanins that give it antioxidant activity higher than green tea or red wine in lab tests. Ellagitannins are converted by gut bacteria into urolithins, studied for effects on inflammation and aging.
Benefits
- Blood pressure: reviews of randomized trials found that pomegranate juice lowers systolic blood pressure by about 5 mmHg.
- Heart health: small studies show lower oxidation of LDL cholesterol and slower plaque buildup in carotid arteries.
- Inflammation and joint health: early studies show effects in osteoarthritis.
- Exercise recovery.
- Prostate health: a small trial found a longer PSA doubling time in men with recurrent prostate cancer, but more research is needed.
- Gut health, from fiber and polyphenols.
Cautions
- Pomegranate may interact with medicines metabolized by the CYP3A4 enzyme, including some statins, and with warfarin and blood pressure medicines. Ask a doctor.
- Juice has concentrated sugar.
- Allergy is rare.
- Large amounts of the peel or root extract are toxic.
How to eat
Cut the fruit in half under water in a bowl, and the arils sink while the pith floats. Eat arils plain, or sprinkle on salads, yogurt, oatmeal, rice dishes and roasted vegetables. Juice can be blended into smoothies and sauces. Molasses is used in Middle Eastern cooking.
Season
Pomegranates are in season in the US from September to January. Choose fruits that are heavy, with firm, taut skin. They keep for a month at room temperature or up to 2 months in the fridge. Arils freeze well.
Origin
The pomegranate (Punica granatum) is native to Iran and northern India, and has been grown for thousands of years. Today, India, Iran, China and Turkey are leading producers, and California produces the main US crop.
Nutrition numbers and research
One whole pomegranate (about 282 grams) has around 234 calories, 11.3 grams of fiber, 29 mg of vitamin C, 666 mg of potassium and 46 micrograms of vitamin K. A half cup of arils (87 grams) has about 72 calories and 3.5 grams of fiber. Pomegranate juice is high in polyphenols such as punicalagins, and small trials found it may modestly lower systolic blood pressure by around 5 mmHg. Pomegranate juice can interact with some drugs by affecting CYP3A4 enzymes in the gut, similar to grapefruit, so people on statins or blood thinners should ask a pharmacist. Fresh fruit is best, because juices lack fiber and may have added sugar. To open it, score the skin, break into sections under water and let arils sink. The peak season in the Northern Hemisphere is October through January.
Based on data from the USDA FoodData Central and the NIH
