pomegranatepomegranate-seedsPomegranate is a good source of fiber and contains several essential nutrients including Vitamins, minerals and essential fatty acids.

What is Pomegranate?

Pomegranate’s origins is not conclusive (though many believed that it originated from regions covering Iran to northern India), as pomegranate had been widely cultivated since ancient times in a large part of the world. Pomegranate can survive harsh dry climates and thus it’s cultivation is easily spread to different regions of the world.

Pomegranate can be a shrub or small tree with multiple spiny branches and can grow up 10 m in height. Some pomegranate are extremely long-lived, surviving up to hundreds of years.

The pomegranate fruit ranges in size for different varieties (5-12 cm in diameter). Each pomegranate seed has a surrounding water-laden pulp (arils) ranging in color from white to deep red and are embedded in a white membrane.

Pomegranate Nutrition

Pomegranate seeds are an excellent source of dietary fiber. Most people choose to just suck the pulp (arils) and discard the seeds, and unknowingly wasted the huge nutritional benefits contained in the seed.

Pomegranate Nutritional value per 100 g (3.5 oz)
Energy 83 kcal
Carbohydrates 18.7 g
Sugars 13.67 g
Dietary fiber 4.0 g
Fat 1.17 g
Saturated 0.12 g
Monounsaturated 0.093 g
Polyunsaturated 0.079 g
Protein 1.67 g
Thiamin (B1) 0.067 mg
Riboflavin (B2) 0.053 mg
Niacin (B3) 0.293 mg
Vitamin B-6 0.075 mg
Folate (B9) 0.038 mg
Vitamin C 10.2 mg
Vitamin E (alpha-tocopherol) 0.6 mg
Vitamin K (phylloquinone) 0.0164 mg
Trace metals
Calcium 10 mg
Iron 0.3 mg
Magnesium 12 mg
Phosphorus 36 mg
Potassium 236 mg
Sodium 3 mg
Zinc 0.35 mg

Pomegranate Benefits

– Contains rich amount of antioxidants.

– Curbs free radical damage.

– Helps in prevention of cardiovascular diseases.

– Helps lowers blood pressure.

– Helps lowers cholesterol.

– Protects against cancer.

– Helps fight digestive tract conditions like diarrhea, tapeworm and other intestinal parasites.

– Helps ease joint pains and promotes joint health.

How to Eat Pomegranate

The easiest way to eat pomegranate seeds is to eat it together with the arils. The arils provides the juices and taste to go with the seeds. You can chew and swallow the seeds along with the juicy arils.

Note that if you only go for the arils and spit out the seeds, you would be missing out on most of the benefits provided by the seeds.


Pomegranate can lower blood pressure, thus it’s not recommended for people with low blood pressure and people who are scheduled for surgery. The interference with blood pressure will affect blood pressure control during and after surgery.

People with plant allergies might have allergic reaction to pomegranate, thus are advise to exercise cautions with eating pomegranate.

Where to Buy pomegranate?

You can get fresh pomegranate at your local supermarkets.

As for pomegranate juice or related products, you can get them here

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