Calories in pomegranate: 51 kcal per 100 g

Q: How many calories are in a portion of pomegranate?

A typical portion (80 g, one of your five a day) gives 41 kcal. Per 100 g the figure is 51 kcal.

Q: Is pomegranate a source of vitamin B6?

It is a source of vitamin B6: 0.31 mg per 100 g, 22 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Q: Which vitamins and minerals does pomegranate have most of?

By share of the daily reference intake: vitamin B6 (0.31 mg, 22 %), copper (0.17 mg, 17 %) and vitamin C (13 mg, 16 %) per 100 g.

Q: Is pomegranate high in fibre?

It is a source of fibre (3.4 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.

What’s in an 80 g portion

More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.

0.16 gFat

1 gProtein

9.4 gCarbohydrate

2.7 gFibre

64 gWater

2.6 gMinerals and the rest

0.16 gFat
1 gProtein
9.4 gCarbohydrate
2.7 gFibre
64 gWater
2.6 gMinerals and the rest

Below average for fruit

Pomegranate is 51 kcal per 100 g. The 143 fruit in this database average 68.8.

Pomegranate51

Fruit average68.8

Low in fat

0.2 g of fat per 100 g; the UK “low fat” line is 3 g.

Fat, per portion0.16 g

Vitamins and minerals in pomegranate

Three of the 17 reach the “source of” level, vitamin B6 first; none reaches “high in”.

18 %

Vitamin B6

0.25 mg in an 80 g portion

3rd of 117 fruit

Vitamin B6 contributes to the normal function of the immune system, to normal psychological function and to the reduction of tiredness and fatigue.

Copper0.14 mg14 %

Vitamin C10.4 mg13 %

Potassium192 mg9.6 %

Pantothenic acid (vitamin B5)0.46 mg7.6 %

Iron0.56 mg4 %

None recorded

Vitamin D
Vitamin B12

Show all 17 with amounts

Vitamin B60.25 mg, 18 %

Copper0.14 mg, 14 %

Vitamin C10.4 mg, 13 %

Potassium192 mg, 9.6 %

Pantothenic acid (vitamin B5)0.46 mg, 7.6 %

Iron0.56 mg, 4 %

Thiamin (vitamin B1)0.04 mg, 3.6 %

Phosphorus23.2 mg, 3.3 %

Zinc0.32 mg, 3.2 %

Niacin (vitamin B3)0.4 mg, 2.5 %

Magnesium8.8 mg, 2.3 %

Riboflavin (vitamin B2)0.03 mg, 2.3 %

Calcium9.6 mg, 1.2 %

Vitamin A0.004 mg, 0.5 %

Chloride1.6 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What pomegranate doesn’t give you. And where to find it.

No recorded vitamin D or vitamin B12, and only 4 % of the zinc reference intake per 100 g.

Vitamin D

0mgin pomegranate

Find it inBloater, grilled500 % per 100 g

Zinc

4%in pomegranate, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin B12

0mgin pomegranate

Find it inLiver, ox, raw4400 % per 100 g

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Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Pomegranate against other fruit

Per 100 g, pomegranate has the most vitamin B6 of the 6 here, ahead of figs (whole fruit, dried).

0.3mg

0.1mg

Pomegranate, flesh and pipsthis page

Figs, whole fruit, dried−0 mg

Melon, watermelon−0.2 mg

Guava, raw−0.2 mg

Ortaniques−0.2 mg

Prunes, stewed without sugar−0.2 mg

All values per 100 g, from the same dataset. Differences are against pomegranate.

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Questions about pomegranate

The questions people ask about pomegranate, answered from the dataset.

How many calories are in a portion of pomegranate?

A typical portion (80 g, one of your five a day) gives 41 kcal. Per 100 g the figure is 51 kcal.

Is pomegranate a source of vitamin B6?

It is a source of vitamin B6: 0.31 mg per 100 g, 22 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Which vitamins and minerals does pomegranate have most of?

By share of the daily reference intake: vitamin B6 (0.31 mg, 22 %), copper (0.17 mg, 17 %) and vitamin C (13 mg, 16 %) per 100 g.

Is pomegranate high in fibre?

It is a source of fibre (3.4 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-226, Pomegranate, flesh and pips, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. Fruit and Nuts Supplement, 1992. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for fruit. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.