Pomegranate
Pomegranate is a nutrient-dense fruit rich in polyphenolic antioxidants, particularly punicalagins and ellagic acid, with a favorable fiber-to-calorie ratio that supports metabolic health and longevity.
Variants (2)
Nutrition · per ~140 g serving · ≈ ¾ cup
- Vitamin B60.53 mg31% DV
- Vitamin K23.0 mcg19% DV
- Vitamin C14.3 mg16% DV
- Folate53.2 mcg13% DV
- Thiamin0.09 mg8% DV
- Riboflavin0.07 mg6% DV
- Vitamin E0.84 mg6% DV
- Niacin0.41 mg3% DV
- Choline10.6 mg2% DV
- Copper0.22 mg25% DV
- Manganese0.17 mg7% DV
- Potassium330.4 mg7% DV
- Zinc0.49 mg4% DV
- Phosphorus50.4 mg4% DV
- Magnesium16.8 mg4% DV
- Iron0.42 mg2% DV
- Selenium0.70 mcg1% DV
- Calcium14.0 mg1% DV
- Sodium4.2 mg<1% DV
- Saturated Fat0.17 g
- Monounsaturated Fat0.13 g
- Polyunsaturated Fat0.11 g
- Anthocyanins~280 mg
- Ellagitannins~70 mg
- Polyphenols~210 mg
Score · 90/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B622% DV
- Copper18% DV
- Vitamin K14% DV
- Vitamin C11% DV
- Folate10% DV
Overview
Pomegranate (Punica granatum) originated in the Mediterranean and Middle East, where it has been cultivated for thousands of years as a symbol of health and vitality. Modern nutritional science validates this traditional reputation: pomegranates contain exceptionally high concentrations of hydrolyzable tannins and polyphenols—compounds rarely found in such abundance in other fruits. Per 100g, pomegranate provides 4g of fiber, 236mg potassium, and 10.2mg vitamin C, but its true value lies in bioactive polyphenols that survive digestion. The arils (seed compartments) contain punicalagins, which research suggests may reduce arterial stiffness, improve endothelial function, and lower blood pressure through nitric oxide enhancement. Ellagic acid, another dominant polyphenol, exhibits anti-inflammatory and potential anti-cancer properties in preliminary studies. The fruit's polyphenol profile makes it particularly relevant for cardiovascular aging, cognitive decline prevention, and metabolic dysfunction—three hallmarks of accelerated aging. Pomegranate juice and whole arils both retain bioactive compounds, though whole fruit consumption provides additional fiber benefits. Regular consumption may benefit individuals seeking to optimize vascular health and reduce chronic disease biomarkers associated with aging.
Health Benefits (5)
- Improved arterial flexibility and reduced blood pressuremoderatePunicalagins and polyphenols enhance endothelial nitric oxide production, improving vasodilation and reducing arterial stiffness, a key aging biomarker
- Enhanced antioxidant defense and reduced oxidative stressstrongHigh polyphenol concentration (punicalagins, ellagic acid, anthocyanins) provides sustained antioxidant activity, neutralizing reactive oxygen species
- Cardiovascular inflammation reduction and improved lipid profilesmoderatePomegranate polyphenols suppress pro-inflammatory cytokine production and may reduce oxidized LDL formation, key factors in atherosclerosis prevention
- Cognitive function support and neuroprotectionemergingEllagic acid crosses the blood-brain barrier and reduces neuroinflammation; polyphenols support mitochondrial function in neurons
- Improved insulin sensitivity and metabolic healthmoderatePolyphenols enhance glucose uptake in muscle tissue and reduce hepatic glucose production through AMPK pathway activation
Food Pairings
- ·Pair with olive oil in dressings because polyphenols are fat-soluble and absorption is enhanced by dietary lipids
- ·Combine with black tea or green tea because catechins work synergistically with pomegranate polyphenols for enhanced antioxidant activity
- ·Mix with Greek yogurt or fermented kefir because probiotics may enhance polyphenol metabolism and reduce oxidation of bioactive compounds in the gut
- ·Pair with fatty fish (salmon, sardines) because omega-3s and pomegranate polyphenols work together to reduce arterial inflammation and improve endothelial function
Practical Tips
- ·Consume pomegranate arils (seeds) whole rather than juice alone to maximize fiber intake and maintain stable blood sugar; juice lacks the fiber that moderates sugar absorption
- ·Store whole pomegranates at room temperature for up to 2 weeks or refrigerated for up to 3 months; arils can be frozen for 3+ months without significant polyphenol loss
- ·Extract arils efficiently by scoring the skin, submerging in water, and gently separating arils—water prevents oxidation and makes separation easier
- ·Select pomegranates that feel heavy for their size with deep color; lighter fruits indicate lower juice and polyphenol content
- ·Aim for 150-250g of pomegranate arils (roughly half a medium fruit) 4-5 times weekly for consistent cardiovascular and metabolic benefits documented in research
Optimal Timing
Pomegranate's polyphenols and fiber provide sustained benefits without time-dependent mechanisms; consumption with meals enhances polyphenol absorption via dietary fat
Optimal absorption occurs with meals containing fat; avoid consuming immediately before intense exercise due to high natural sugar content (14-16g per 100g), which may affect fat oxidation goals
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower pomegranate is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about pomegranate
What is pomegranate?
Pomegranate is classified as a berry (fruit). Pomegranate is a nutrient-dense fruit rich in polyphenolic antioxidants, particularly punicalagins and ellagic acid, with a favorable fiber-to-calorie ratio that supports metabolic health and longevity.
Is pomegranate healthy?
Pomegranate scores 90/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin B6, Copper, Vitamin K. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is pomegranate high in protein?
Not particularly. A 140 g serving provides about 2.3 g of protein (~5% of the 50 g daily value).
Is pomegranate high in fiber?
Yes — it's a high-fiber food. A 140 g serving provides about 5.6 g of fiber (~20% of the 28 g daily value).
What vitamins and minerals are in pomegranate?
In a 140 g serving, pomegranate is highest in Vitamin B6 (~31% DV), Copper (~25% DV), Vitamin K (~19% DV), Vitamin C (~16% DV), Folate (~13% DV).
Is pomegranate keto-friendly?
Not really. A 140 g serving has about 20.6 g of net carbs (26.2 g total minus 5.6 g fiber).
When is the best time to eat pomegranate?
Best any time of day. Pomegranate's polyphenols and fiber provide sustained benefits without time-dependent mechanisms; consumption with meals enhances polyphenol absorption via dietary fat
How much pomegranate should I eat?
A typical serving is around 140 g (~116 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating pomegranate alongside several other fruit sources.
What pairs well with pomegranate?
Pomegranate pairs nicely with: Pair with olive oil in dressings because polyphenols are fat-soluble and absorption is enhanced by dietary lipids; Combine with black tea or green tea because catechins work synergistically with pomegranate polyphenols for enhanced antioxidant activity; Mix with Greek yogurt or fermented kefir because probiotics may enhance polyphenol metabolism and reduce oxidation of bioactive compounds in the gut; Pair with fatty fish (salmon, sardines) because omega-3s and pomegranate polyphenols work together to reduce arterial inflammation and improve endothelial function.
Supplements that mirror Pomegranate's nutrient profile
Encyclopedia entries that supply the same signature nutrients pomegranate contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Pomegranate
These are the nutrients pomegranatecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.