United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  09286, Pomegranates, raw a 
heading Nutrient Unit
Value per 100 g

cup arils (seed/juice sacs) 87 g

pomegranate (4" dia) 282 g
Proximates Water g 77.93 67.80 219.76
Proximates Energy kcal 83 72 234
Proximates Protein g 1.67 1.45 4.71
Proximates Total lipid (fat) g 1.17 1.02 3.30
Proximates Carbohydrate, by difference g 18.70 16.27 52.73
Proximates Fiber, total dietary g 4.0 3.5 11.3
Proximates Sugars, total g 13.67 11.89 38.55
Minerals Calcium, Ca mg 10 9 28
Minerals Iron, Fe mg 0.30 0.26 0.85
Minerals Magnesium, Mg mg 12 10 34
Minerals Phosphorus, P mg 36 31 102
Minerals Potassium, K mg 236 205 666
Minerals Sodium, Na mg 3 3 8
Minerals Zinc, Zn mg 0.35 0.30 0.99
Vitamins Vitamin C, total ascorbic acid mg 10.2 8.9 28.8
Vitamins Thiamin mg 0.067 0.058 0.189
Vitamins Riboflavin mg 0.053 0.046 0.149
Vitamins Niacin mg 0.293 0.255 0.826
Vitamins Vitamin B-6 mg 0.075 0.065 0.211
Vitamins Folate, DFE µg 38 33 107
Vitamins Vitamin B-12 µg 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 0 0 0
Vitamins Vitamin A, IU IU 0 0 0
Vitamins Vitamin E (alpha-tocopherol) mg 0.60 0.52 1.69
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0 0.0
Vitamins Vitamin D IU 0 0 0
Vitamins Vitamin K (phylloquinone) µg 16.4 14.3 46.2
Lipids Fatty acids, total saturated g 0.120 0.104 0.338
Lipids Fatty acids, total monounsaturated g 0.093 0.081 0.262
Lipids Fatty acids, total polyunsaturated g 0.079 0.069 0.223
Lipids Fatty acids, total trans g 0.000 0.000 0.000
Lipids Cholesterol mg 0 0 0
Other Caffeine mg 0 0 0

Footnotes

a  Based on samples of California Wonderful variety.