Pomegranate is a large berry with editable seeds. They are usually only found in our markets in late fall and early winter.
Pomegranate
About 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.
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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)
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