Packed with nutrients
The arils, or small pink seeds within a pomegranate, are the edible part of the fruit. While removing them from the fruit's inner flesh might be time-consuming, the nutritious value and flavor are well worth the effort. Pomegranates are abundant in fiber, vitamins, and minerals but low in calories and fat. They're also high in protein. The nutrients for the arils in an average (282-gram) pomegranate fruit are listed below:
- 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
A 1/2-cup (87-gram) serving of arils, on the other hand, has 72 calories, 16 grams of carbohydrates, 3.5 grams of fiber, 1 gram of fat, and 1.5 grams of protein. Keep in mind that pomegranate and aril nutritional information differs from that of pomegranate juice, which lacks fiber and vitamin C. This is typical of all fruits, eating the whole fruit offers more fiber.
