The Nutrition Facts of the Pomegranate: Calories, Carbs, Sugar, and More

Pomegranate arils are packed with nutrients and antioxidants, substances that can help prevent or delay damage within the cells. (5) In fact, pomegranate juice has three times as many antioxidants as other antioxidant-rich beverages, such as green tea and red wine. (6)

The pomegranate arils have plenty of other nutrients, too, and are a great addition to your daily recommended serving of fruit, according to the U.S. Department of Agriculture’s MyPlate guidelines. A ½ cup serving offers: (7)

  • 72 calories
  • 27 grams (g) carbohydrates
  • 89 g sugar
  • 5 g fiber (14 percent daily value, or DV) (8)
  • 205 milligrams (mg) potassium (about 5 percent DV) (9)
  • 9 mg vitamin C (about 10 percent DV for men, 12 percent DV for women) (10)
  • 3 micrograms (µg) vitamin K (about 18 percent DV) (11)
  • 33 µg folate (about 8 percent DV) (12)

How to make it:

What Are the Potential Health Benefits of Pomegranates?

Research suggests the pomegranate in its various forms offers the following benefits:

  • Helps protect against heart disease There’s some evidence that pomegranates may help lower cholesterol, which in turn can lower the risk of heart disease. (13,14)
  • Anti-inflammatory properties The fruit’s vitamin C content has anti-inflammatory properties, which may protect against many common diseases, such as certain types of cancer and type 2 diabetes. (1516)
  • Lower high blood pressure The antioxidants found in pomegranates may help lower high blood pressure, which can keep the arteries, heart, and brain functioning well. (17,18)
  • Help with erectile dysfunction(ED) One study found drinking 8 ounces of pomegranate juice each day helped nearly half the study participants see an improvement in their erections. (19)
  • Protection against certain types of cancer, including prostate cancer Some small studies suggest drinking pomegranate juice can help slow the spread of prostate cancer cells. (20)

Although there are many touted benefits of pomegranates, stronger research is needed to confirm them. 

Side Effects of Eating Pomegranates and Potential Health Risks

Pomegranates and their various forms are generally very healthy and safe. There’s a chance, however, that some people may develop allergic reactions when they eat pomegranates. (1) They’ll usually display classic signs of an allergy, such as itchy eyes or difficulty breathing.

As you should do with any herbal or dietary supplement, talk to your doctor about pomegranate juice before you start drinking it regularly as a supplement. Pomegranate juice may cause dangerous side effects when it interacts with certain prescription medications, such as the blood thinner warfarin (Coumadin, Jantoven) and angiotensin-converting enzyme (ACE) inhibitors, including captopril (Capoten), enalapril (Vasotec), lisinopril (Prinivil, Zestril) and ramipril (Altace).

— Source: Mayoclinic, Every Day Health