scored 92/100
Also known as pomegranate seeds, pomegranate arils
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.
20.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 92.
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.
Punicalagins and polyphenols enhance endothelial nitric oxide production, improving vasodilation and reducing arterial stiffness, a key aging biomarker
High polyphenol concentration (punicalagins, ellagic acid, anthocyanins) provides sustained antioxidant activity, neutralizing reactive oxygen species
Pomegranate polyphenols suppress pro-inflammatory cytokine production and may reduce oxidized LDL formation, key factors in atherosclerosis prevention
Ellagic acid crosses the blood-brain barrier and reduces neuroinflammation; polyphenols support mitochondrial function in neurons
Polyphenols enhance glucose uptake in muscle tissue and reduce hepatic glucose production through AMPK pathway activation
Pomegranate's polyphenols and fiber provide sustained benefits without time-dependent mechanisms; consumption with meals enhances polyphenol absorption via dietary fat
Breaks a fast
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
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.
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.
Pomegranate scores 92/100 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.
Not particularly. A 140 g serving provides about 2.3 g of protein (~5% of the 50 g daily value).
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).
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).
Not really. A 140 g serving has about 20.6 g of net carbs (26.2 g total minus 5.6 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients pomegranate contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.