Nutrition Facts
Serving Size: 100g
Calories346
Total Fat1.2g
Saturated Fat0.0g
Total Carbs18.7g
Fiber4.0g
Sugars13.7g
Protein1.7g
Macro Breakdown
Health Scores (0-10)
8.0
Metabolic
7.6
Inflammation
5.2
Hormonal
5.3
Gut Health
5.8
Skin Health
5.0
Brain Health
10.0
Bone Health
6.2
Sleep
6.1
Exercise
4.5
Longevity
5.2
Detox
6.9
Immunity
6.3
Pral
4.7
Satiety
0.0
Nutrient Density
6.0
Bioavailability
10.0
Electrolyte
5.8
Methylation
Complete Nutrient Profile
| Nutrient | Amount / 100g | % Daily Value |
|---|---|---|
| Energy Kcal | 346.0 kJ | — |
| Protein | 1.7 g | 3% DV |
| Total Fat | 1.2 g | 2% DV |
| Carbohydrate | 18.7 g | 7% DV |
| Fiber | 4.0 g | 14% DV |
| Sugar | 13.7 g | 27% DV |
| Sodium | 3.0 mg | — |
| Calcium | 10.0 mg | 1% DV |
| Iron | 0.3 mg | 2% DV |
| Magnesium | 12.0 mg | 3% DV |
| Phosphorus | 36.0 mg | 3% DV |
| Potassium | 236.0 mg | 5% DV |
| Zinc | 0.3 mg | 3% DV |
| Vitamin C | 10.2 mg | 11% DV |
| Vitamin B6 | 0.1 mg | 4% DV |
| Folate | 38.0 µg | 10% DV |
| Vitamin E | 0.6 mg | 4% DV |
| Vitamin K | 16.4 µg | 14% DV |
| Selenium | 0.5 µg | 1% DV |
Fatty Acid Breakdown
| Fatty Acid | Amount / 100g |
|---|---|
| saturated fat | 0.120g |
| monounsaturated fat | 0.093g |
| polyunsaturated fat | 0.079g |
| trans fat | 0.000g |
Compare Pomegranates, raw With...
Abiyuch, raw
290 calAcerola juice, raw
96 calAcerola, (west indian cherry), raw
134 calAcorn stew (Apache)
399 calAgave, cooked (Southwest)
563 cal
290 calAcerola juice, raw
96 calAcerola, (west indian cherry), raw
134 calAcorn stew (Apache)
399 calAgave, cooked (Southwest)
563 cal
Health Condition Relevance
Anemia
vitamin c, folate, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.
Inflammation
vitamin c, fiber. Omega-3 EPA/DHA → resolvins (pro-resolving mediators). Antioxidants neutralize free radicals. Fiber .
Hormonal & Metabolic Impact
🧬 Fiber → Estrogen, Insulin (14% DV)
Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.
🧬 Sugar → Insulin, Cortisol (27% DV)
Rapid blood sugar spikes → insulin surges → cellular insulin resistance over time. High sugar intake correlates with elevated cortisol.
Frequently Asked Questions
How does Pomegranates, raw support gut health?
Pomegranates, raw contains 4g of fiber per 100g (14% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity.
Does Pomegranates, raw affect hormones?
Yes — Pomegranates, raw is rich in sugar (27% DV), which Rapid blood sugar spikes → insulin surges → cellular insulin resistance over time. High sugar intake correlates with elevated cortisol.. sugar supports Insulin and Cortisol production. fiber supports Estrogen and Insulin production.
Is Pomegranates, raw good for blood pressure?
Yes. Pomegranates, raw provides 236mg of potassium per 100g (5% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 78.7.
How filling is Pomegranates, raw?
Pomegranates, raw has a satiety score of 4.7/10. The 4g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.