United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Full Report (All Nutrients):  09286, Pomegranates, raw a 
Food Group: Fruits and Fruit Juices
Scientific Name:  Punica granatum
Carbohydrate Factor: 3.6   Fat Factor:8.37   Protein Factor: 3.36   Nitrogen to Protein Conversion Factor: 6.25  
Refuse: 44%   Refuse Description:   Skin and membrane
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
cup arils (seed/juice sacs) 87 g

pomegranate (4" dia) 282 g
Proximates Water 1 g 77.93 3 0.033 67.80 219.76
Proximates Energy kcal 83 -- -- 72 234
Proximates Energy kJ 346 -- -- 301 976
Proximates Protein 1 g 1.67 3 0.260 1.45 4.71
Proximates Total lipid (fat) 1 g 1.17 3 0.406 1.02 3.30
Proximates Ash 1 g 0.53 3 0.067 0.46 1.49
Proximates Carbohydrate, by difference g 18.70 -- -- 16.27 52.73
Proximates Fiber, total dietary 1 g 4.0 3 0.922 3.5 11.3
Proximates Sugars, total 1 g 13.67 3 0.328 11.89 38.55
Minerals Calcium, Ca 1 mg 10 3 0.742 9 28
Minerals Iron, Fe 1 mg 0.30 3 0.032 0.26 0.85
Minerals Magnesium, Mg 1 mg 12 3 1.428 10 34
Minerals Phosphorus, P 1 mg 36 3 4.475 31 102
Minerals Potassium, K 1 mg 236 3 12.170 205 666
Minerals Sodium, Na 1 mg 3 3 0.130 3 8
Minerals Zinc, Zn 1 mg 0.35 3 0.033 0.30 0.99
Minerals Copper, Cu 1 mg 0.158 3 0.036 0.137 0.446
Minerals Manganese, Mn 1 mg 0.119 3 0.014 0.104 0.336
Minerals Selenium, Se 1 µg 0.5 1 -- 0.4 1.4
Vitamins Vitamin C, total ascorbic acid 1 mg 10.2 3 1.021 8.9 28.8
Vitamins Thiamin 1 mg 0.067 3 0.007 0.058 0.189
Vitamins Riboflavin 1 mg 0.053 3 0.003 0.046 0.149
Vitamins Niacin 1 mg 0.293 3 0.007 0.255 0.826
Vitamins Pantothenic acid 1 mg 0.377 3 0.012 0.328 1.063
Vitamins Vitamin B-6 1 mg 0.075 3 0.003 0.065 0.211
Vitamins Folate, total 1 µg 38 3 11.258 33 107
Vitamins Folic acid µg 0 -- -- 0 0
Vitamins Folate, food µg 38 3 11.258 33 107
Vitamins Folate, DFE µg 38 -- -- 33 107
Vitamins Choline, total mg 7.6 -- -- 6.6 21.4
Vitamins Vitamin B-12 µg 0.00 -- -- 0.00 0.00
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00 0.00
Vitamins Vitamin A, RAE µg 0 -- -- 0 0
Vitamins Retinol µg 0 -- -- 0 0
Vitamins Carotene, beta µg 0 -- -- 0 0
Vitamins Carotene, alpha µg 0 -- -- 0 0
Vitamins Cryptoxanthin, beta µg 0 -- -- 0 0
Vitamins Vitamin A, IU IU 0 -- -- 0 0
Vitamins Lycopene µg 0 -- -- 0 0
Vitamins Lutein + zeaxanthin µg 0 -- -- 0 0
Vitamins Vitamin E (alpha-tocopherol) mg 0.60 -- -- 0.52 1.69
Vitamins Vitamin E, added mg 0.00 -- -- 0.00 0.00
Vitamins Vitamin D (D2 + D3) µg 0.0 -- -- 0.0 0.0
Vitamins Vitamin D IU 0 -- -- 0 0
Vitamins Vitamin K (phylloquinone) 1 µg 16.4 3 6.061 14.3 46.2
Lipids Fatty acids, total saturated 1 g 0.120 3 0.039 0.104 0.338
Lipids 4:0 g 0.000 -- -- 0.000 0.000
Lipids 6:0 g 0.000 -- -- 0.000 0.000
Lipids 8:0 g 0.000 -- -- 0.000 0.000
Lipids 10:0 g 0.000 -- -- 0.000 0.000
Lipids 12:0 g 0.006 -- -- 0.005 0.017
Lipids 14:0 g 0.006 -- -- 0.005 0.017
Lipids 16:0 g 0.070 -- -- 0.061 0.197
Lipids 18:0 g 0.038 -- -- 0.033 0.107
Lipids Fatty acids, total monounsaturated 1 g 0.093 3 0.019 0.081 0.262
Lipids 16:1 undifferentiated g 0.012 -- -- 0.010 0.034
Lipids 18:1 undifferentiated g 0.077 -- -- 0.067 0.217
Lipids 20:1 g 0.004 -- -- 0.003 0.011
Lipids 22:1 undifferentiated g 0.000 -- -- 0.000 0.000
Lipids Fatty acids, total polyunsaturated 1 g 0.079 3 0.013 0.069 0.223
Lipids 18:2 undifferentiated g 0.079 -- -- 0.069 0.223
Lipids 18:3 undifferentiated g 0.000 -- -- 0.000 0.000
Lipids 18:4 g 0.000 -- -- 0.000 0.000
Lipids 20:4 undifferentiated g 0.000 -- -- 0.000 0.000
Lipids 20:5 n-3 (EPA) g 0.000 -- -- 0.000 0.000
Lipids 22:5 n-3 (DPA) g 0.000 -- -- 0.000 0.000
Lipids 22:6 n-3 (DHA) g 0.000 -- -- 0.000 0.000
Lipids Fatty acids, total trans g 0.000 -- -- 0.000 0.000
Lipids Cholesterol mg 0 -- -- 0 0
Lipids Stigmasterol 2 mg 0 1 -- 0 0
Lipids Campesterol 2 mg 1 1 -- 1 3
Lipids Beta-sitosterol 2 mg 4 1 -- 3 11
Other Alcohol, ethyl g 0.0 -- -- 0.0 0.0
Other Caffeine mg 0 -- -- 0 0
Other Theobromine mg 0 -- -- 0 0
Flavan-3-ols (+)-Catechin 4 mg 0.4 3 0 0.3 1.1
Flavan-3-ols (-)-Epigallocatechin 4 mg 0.2 3 0 0.1 0.5
Flavan-3-ols (-)-Epicatechin 4 mg 0.1 3 0 0.1 0.2
Flavan-3-ols (-)-Epicatechin 3-gallate 4 mg 0.0 3 0 0.0 0.0
Flavan-3-ols (-)-Epigallocatechin 3-gallate 4 mg 0.0 3 0 0.0 0.0
Flavan-3-ols (+)-Gallocatechin 4 mg 0.2 3 0 0.1 0.5
Flavones Apigenin 5 mg 0.0 1 -- 0.0 0.0
Flavones Luteolin 5 mg 0.0 1 -- 0.0 0.0
Flavonols Kaempferol 5 mg 0.0 1 -- 0.0 0.0
Flavonols Myricetin 5 mg 0.0 1 -- 0.0 0.0
Flavonols Quercetin 5 mg 0.0 1 -- 0.0 0.0
Isoflavones Daidzein 6 mg 0.00 1 -- 0.00 0.00
Isoflavones Genistein 6 mg 0.00 1 -- 0.00 0.00
Isoflavones Total isoflavones 6 mg 0.00 1 -- 0.00 0.00
Proanthocyanidin Proanthocyanidin dimers 3 mg 0.3 3 0 0.3 0.8
Proanthocyanidin Proanthocyanidin trimers 3 mg 0.0 3 0 0.0 0.0

Sources of Data

1Pom Wonderful Nutrient Composition of California Wonderful Pomegranates , 2007   CA  
2M. Kaufman, Z. Wiesman Pomegranate oil analysis with emphasis on MALDI-TOF/MS triacylglycerol fingerprinting , 2007 Journal of Agricultural and Food Chemistry 55   pp.10405-10413
3de Pascual-Teresa, S., Santos-Buelga, C., and Rivas-Gonzalo, J.C. Quantitative analysis of flavan-3-ols in Spanish foodstuffs and beverages , 2000 J. Agric. Food Chem. 48   pp.5331-5337
4de Pascual-Teresa, S., Santos-Buelga, C., & Rivas-Gonzalo, J.C. Quantitative analysis of flavan-3-ols in Spanish foodstuffs and beverages. , 2000 J. Agric. Food Chem. 48   pp.5331-5337
5Lugasi, A. and Hovari, J. Flavonoid aglycons in foods of plant origin II. Fresh and dried fruits. , 2002 Acta Alimentaria 31 1   pp.63-71
6Liggins, J., Bluck, L. J. C., Runswick, S., Atkinson, C., Coward, W. A., Bingham, S. A. Daidzein and genistein content of fruits and nuts. , 2000 J. Nutr. Biochem. 11   pp.326-331

Footnotes

a  Based on samples of California Wonderful variety.