Pomegranates, raw
FDC 169134cup arils (seed/juice sacs) (87 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 49 · -32 vs Fruits & juices medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Pomegranates, raw is middling for nutrient density at 49 of 100. Within fruits & juices it ranks 43 of 60. Per 100 grams it is a good source of dietary fiber (14% DV), a good source of vitamin c (11% DV). Most of its 83 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 83 kcal | 4% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.12 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3 mg | 0% |
| Carbohydrate | 19 g | 7% |
| Dietary fiber | 4 g | 14% |
| Sugars | 14 g | |
| Protein | 1.7 g | 3% |
| Potassium | 236 mg | 5% |
| Calcium | 10 mg | 1% |
| Iron | 0.3 mg | 2% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 10 mg | 11% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.6 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | 4% |
| Total fat | 1 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.6 mg | 0% |
| Carbohydrate | 16 g | 6% |
| Dietary fiber | 3.5 g | 12% |
| Sugars | 12 g | |
| Protein | 1.5 g | 3% |
| Potassium | 205 mg | 4% |
| Calcium | 8.7 mg | 1% |
| Iron | 0.26 mg | 1% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 8.9 mg | 10% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.52 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 169134Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Raspberry juice concentrateDensity 49 vs 49Cherimoya, rawDensity 50 vs 49Watermelon, rawDensity 59 vs 49