Pomegranate

Pomegranate

Pomegranate

The pomegranate is a thick-skinned several-celled reddish berry that is about the size of an orange.  It has sweet/tart, juicy edible seeds.  Pomegranates appear to be a seasonal fruit, available as an import in our area only in autumn and winter.  We split them open with a knife and have fun picking out the juicy seeds and eating them.  See the nutritional chart below.

Previous Fruit: http://veganvenue.org/plums-red-spotted/
Next Fruit: http://veganvenue.org/prickly-pear/

Pomegranates, raw

Scientific Name: Punica granatum

NDB No: 09286

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 pomegranate (3-3/8″ dia) 
——-
154 g
Proximates
Water
g
80.97
9
1.352
124.694
Energy
kcal
68
0
 
104.720
Energy
kj
285
0
 
438.900
Protein
g
0.95
7
0.180
1.463
Total lipid (fat)
g
0.30
0
 
0.462
Ash
g
0.61
9
0.073
0.939
Carbohydrate, by difference
g
17.17
0
 
26.442
Fiber, total dietary
g
0.6
0
 
0.924
Minerals
Calcium, Ca
mg
3
0
 
4.620
Iron, Fe
mg
0.30
0
 
0.462
Magnesium, Mg
mg
3
0
 
4.620
Phosphorus, P
mg
8
0
 
12.320
Potassium, K
mg
259
0
 
398.860
Sodium, Na
mg
3
0
 
4.620
Zinc, Zn
mg
0.12
0
 
0.185
Copper, Cu
mg
0.070
0
 
0.108
Selenium, Se
mcg
0.6
0
 
0.924
Vitamins
Vitamin C, total ascorbic acid
mg
6.1
11
0.710
9.394
Thiamin
mg
0.030
0
 
0.046
Riboflavin
mg
0.030
0
 
0.046
Niacin
mg
0.300
0
 
0.462
Pantothenic acid
mg
0.596
0
 
0.918
Vitamin B-6
mg
0.105
1
 
0.162
Folate, total
mcg
6
0
 
9.240
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
6
0
 
9.240
Folate, DFE
mcg_DFE
6
0
 
9.240
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
0
0
 
0.000
Retinol
mcg
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
0
0
 
0.000
Vitamin E
mg_ATE
0.550
0
 
0.847
Lipids
Fatty acids, total saturated
g
0.038
0
 
0.059
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.002
0
 
0.003
14:0
g
0.002
0
 
0.003
16:0
g
0.022
0
 
0.034
18:0
g
0.012
0
 
0.018
Fatty acids, total monounsaturated
g
0.046
0
 
0.071
16:1 undifferentiated
g
0.006
0
 
0.009
18:1 undifferentiated
g
0.039
0
 
0.060
20:1
g
0.002
0
 
0.003
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.063
0
 
0.097
18:2 undifferentiated
g
0.063
0
 
0.097
18:3 undifferentiated
g
0.000
0
 
0.000
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0.000
Phytosterols
mg
17
0
 
26.180

USDA Nutrient Database for Standard Reference, Release 15 (August 2002)

About Kimberly Hosler

An ethical vegan since June 2007, Kimberly is a NYS licensed Massage Therapist & a Director at All-Creatures. She serves as the current VP of the Albany Vegan Network and is the Founder & President of the Albany Vegan Lady Gang. She also enjoys volunteering at local Farm Sanctuaries. She lives in Upstate NY with her two kitties and senior blind yorkie and she also has two grown human children.

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