Pomegranate — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Pomegranate nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 83 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 19 g | 6.91% |
| Fiber | 4 g | 14.29% |
| Sugars | 14 g | 28% |
| Glycemic Index | 18 | - |
| Protein | 2 g | 4% |
| Sodium | 3 mg | 0.13% |
| Total Fat | 1 | 1.28% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
18
🟢 Low Glycemic Index
1 g
🥕 Low Fat Content
Pomegranate facts & tips
Health benefits
- Rich in antioxidants such as punicalagins and anthocyanins, which help protect the body from free radicals and reduce inflammation.
- High in Vitamin C, supporting immune function, skin health, and overall well-being.
- Contains fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Supports heart health by helping to lower blood pressure and cholesterol levels.
- May improve memory and cognitive function due to its antioxidant content.
Health risks
- High sugar content which may cause blood sugar spikes, particularly concerning for diabetics or those on low-sugar diets.
- Potential for digestive discomfort such as bloating or diarrhea when consumed in large quantities due to its high fiber content.
- Risk of allergic reactions in some individuals, causing symptoms like itching, swelling, or difficulty breathing.
- Potential for interactions with medications particularly blood thinners, as pomegranate may affect blood clotting.
How to choose pomegranate
Pomegranates should feel heavy for their size, a sign they are full of juice, and have a bright, unblemished skin. The crown should be intact and the skin should have a leathery texture.
Do not select pomegranates that have soft spots or cracks in the skin, as these can lead to quick spoilage. Pomegranates that feel light or sound hollow when tapped should also be avoided, as they may be dry inside.
How to store pomegranate
Pomegranates should be stored in a cool, dry place, preferably in the refrigerator. This method helps extend their shelf life up to two months. Whole pomegranates kept at room temperature should be consumed within a week.
Exposure to direct sunlight can cause pomegranates to spoil more quickly. Avoid storing them in plastic bags without ventilation, as this can trap moisture and lead to mold. Always keep the pomegranates dry and handle them gently to avoid bruising.
✅ Extra Tip
How long does it last?
Pomegranate can last for 1-2 weeks at room temperature and up to 1 month in the refrigerator. Once opened, the seeds should be consumed within 5-7 days.
What to do with leftovers?
Leftover pomegranate seeds can be used in a variety of sweet and savory dishes. Sprinkle them over salads, yogurt, or oatmeal for a burst of tart sweetness, or mix them into grain bowls with quinoa, rice, or couscous. Pomegranate seeds are also great when used as a topping for desserts like cakes, tarts, or panna cotta.
Use pomegranate seeds in a fruit salad with other fresh fruits, or blend them into a sauce or glaze for meats like lamb, chicken, or pork. If you have a lot of pomegranate seeds, consider making a batch of pomegranate syrup by reducing the juice with sugar, perfect for drizzling over pancakes, waffles, or ice cream. Pomegranate seeds can also be mixed into cocktails or mocktails for a refreshing twist, or added to a salsa or chutney for a tangy accompaniment to grilled meats. For a quick snack, enjoy pomegranate seeds on their own, or mix them with nuts and dried fruits for a healthy trail mix.
👨⚕️️ Medical disclaimer
How pomegranate supports specific health conditions
Pomegranates are a superfood rich in antioxidants, particularly polyphenols, which support heart health by reducing inflammation and lowering cholesterol levels. They are also high in vitamin C, promoting immune health and supporting skin health. Pomegranates’ fiber content aids in digestive health, and their natural sweetness makes them a nutritious, low-calorie snack ideal for weight management. Their rich nutrient profile offers numerous health benefits.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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