A typical serving of pomegranate (1 pomegranate, 282 g) has about 234 calories. Per 100 g: 83 kcal, 1.7 g protein, 18.7 g carbs, 1.2 g fat. The same 100 g carries 4 g of fiber and 13.7 g of sugar. Most of the energy comes from carbohydrate.
| Serving | Weight | Calories |
|---|---|---|
| 1 pomegranate | 282 g | 234 kcal |
| 1/2 cup arils | 87 g | 72 kcal |
| 100 g | 100 g | 83 kcal |
The arils add up faster than other fruit: a whole pomegranate is around 234 calories. On the energy-density scale, 83 kcal per 100 g puts pomegranate at the low end. Fiber is the standout at 4 g per 100 g, which slows a portion down more than the calorie count suggests.
A typical serving (1 pomegranate, 282 g) has about 234 calories, and 100 g has 83 kcal. Calories scale with weight, so double the portion means double the number.
There are 1.7 g of protein in 100 g of pomegranate, which works out to about 4.8 g per serving (1 pomegranate). Treat it as an energy source rather than a protein source.
Sugar comes to 13.7 g per 100 g, so 1 pomegranate (282 g) delivers roughly 39 g. That sugar is already counted inside the calorie figures on this page.
Every value on this page comes from USDA FoodData Central, entry 169134 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 169134 (SR Legacy). Serving calories are computed from the per-100-g values.
