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Pomegranates (raw) — Nutrition Facts
USDA FoodData Central · Low protein density2 g protein per 100 kcal
Protein 7% · 1.7 g
Carbs 81% · 18.7 g
Fat 11% · 1.2 g
Diet compliance
| Diet | Why |
|---|
| ✗ Keto | 14.7 g net carbs / 100 g — keto-friendly means <6 g |
| ✗ Carnivore | not animal flesh |
| ✓ Vegan | no animal products |
| ✓ Vegetarian | no meat or fish (dairy/eggs OK) |
| ✓ Whole30 | no grains, dairy, legumes, or added sugar |
Nutrition label — per 100 g
Nutrition Facts
Pomegranates (raw) · per 100 g
Calories83
Total Fat 1.2 g2% DV
Saturated Fat 0.1 g1% DV
Cholesterol 0 mg0% DV
Sodium 3 mg0% DV
Total Carbs 18.7 g7% DV
Fiber 4 g14% DV
Sugars 13.7 g
Protein 1.7 g3% DV
Vitamin D 0 µg · Calcium 10 mg · Iron 0.3 mg · Potassium 236 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
| Portion | Weight | Calories |
|---|
| 100 grams | 100 g | 83 |
| 0.5 cup arils (seed/juice sacs) | 87 g | 72.2 |
| 1 pomegranate (4" dia) | 282 g | 234.1 |
Protein per calorie
Pomegranates (raw) delivers 2 g of protein per 100 calories — see where it ranks →
Saves to this browser — see My Dex
FAQ
How many calories are in Pomegranates (raw)?
Pomegranates (raw) has 83 calories per 100 grams, which is about 72.2 calories per 0.5 cup arils (seed/juice sacs).
How much protein is in Pomegranates (raw)?
Pomegranates (raw) has 1.7 g of protein per 100 grams — 2 g of protein per 100 calories.
Is Pomegranates (raw) keto-friendly?
Pomegranates (raw) has 14.7 g net carbs per 100 g, so it is not keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Is Pomegranates (raw) vegan?
Pomegranates (raw) is vegan — it contains no animal-derived ingredients.
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