Description

The small pink seeds inside a pomegranate, called the arils, are the edible portion of the fruit. While they can be labor-intensive to remove from the fruit’s inner flesh, their nutritional profile and flavor are well worth the investment.

Overall, pomegranates are low in calories and fat but high in fiber, vitamins, and minerals. They also contain some protein.

Below is the nutrition for the arils in one average (282-gram) pomegranate fruit (1Trusted Source):

• Calories: 234
• Protein: 4.7 grams
• Fat: 3.3 grams
• Carbohydrates: 52 grams
• Sugar: 38.6 grams
• Fiber: 11.3 grams
• Calcium: 28.2 mg, or 2% of the Daily Value (DV)
• Iron: 0.85 mg, or 5% of the DV
• Magnesium: 33.8 mg, or 8% of the DV
• Phosphorus: 102 mg, or 8% of the DV
• Potassium: 666 mg, or 13% of the DV
• Vitamin C: 28.8 mg, or 32% of the DV
• Folate (vitamin B9): 107 mcg, or 27% of the DV