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)

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