What Is the Benefit of Pomegranate? Nutritional Chart


Pomegranates are a superfood rich in antioxidants, vitamins, minerals, and electrolytes, which offer health benefits including reducing inflammation and blood pressure.

Pomegranate, also known as Punica granatum, is a superfood that is rich in antioxidants, vitamins, minerals, and electrolytes and has long been renowned for its beneficial effects.

  • Pomegranate fruit is heart-healthy and pomegranate juice lowers systolic blood pressure in people with hypertension.
  • Pomegranate juice is high in polyphenolic flavonoids and antibacterial chemicals and is as effective as a prescription mouthwash in removing plaque and killing bacteria that cause cavities and gingivitis.
  • Pomegranate fruit is nutrient-dense and low-calorie, which makes it capable of being included in both balanced and calorie-restricted diets.
  • Pomegranate is high in fiber, vitamins C and K, iron, and potassium and has a high concentration of antioxidants and anti-inflammatory properties. Many human studies have reported that pomegranates are an excellent defense against various diseases. They contain the precursor to urolithin A, a potent anti-aging molecule.
  • Pomegranate is regarded as a very beneficial fruit because it contains a large number of antioxidants that are crucial in lowering free radical levels in the body. It is easier to avoid chronic illnesses such as heart disease, cancer, diabetes, and various other ailments if there are fewer free radicals. Antioxidants provide excellent defense for the body against factors that can destroy healthy cells and cause a variety of illnesses.
  • Pomegranate consumption helps athletes recover faster. Gallic acid, a key polyphenol in pomegranate, improves muscle recovery and strength. Pomegranate is a good source of quercetin, a bioflavonoid that aids in recovery and muscle performance. The trifecta of nitrates found in pomegranate aids in athletic performance.
  • Antioxidants in pomegranate help delay the onset of osteoarthritis, and pomegranate extract lowers rheumatoid arthritis biomarkers.
  • According to research, ellagic acid, an antioxidant found in pomegranates, may fight cancer in the digestive tract and prevent prostate cancer cells from spreading.
  • Pomegranate is a low-glycemic index (less than 55) fruit, so it is slowly assimilated and digested. Although it contains sugars, it is high in phenolic compounds that aid in weight loss and fiber that regulates hunger and appetite.
  • Pomegranate is an excellent addition to diets looking to reduce inflammation in the body.
  • Accumulated evidence suggests that naturally occurring phytocompounds, such as polyphenolic antioxidants found in pomegranate, may potentially inhibit neurodegeneration and improve memory, cognition, and other brain functions, particularly in middle-aged and older people with mild memory problems.

Traditional aspects of pomegranate use as a remedy for infections and gastrointestinal ailments have provided a foundation for modern-day research. Results of the research conducted over the past two decades show that the fruit, flower, seeds, and peel of pomegranate can be used as a natural strategy to treat microbiological and parasitic pathogenesis, as well as a chemo-preventive and therapeutic approach to inflammatory and infectious chronic ailments.

What makes pomegranate so beneficial?

Pomegranates are one of the most beneficial fruits to the body. Punicalagins are a type of powerful antioxidant phytochemicals found in pomegranates (a very strong antioxidant). 

Pomegranate’s main constituent is water that accounts for 77 percent of its weight. The next major component is a carbohydrate that accounts for approximately 18 percent of the total, followed by fiber that accounts for approximately four percent, a very small amount of protein that accounts for approximately two percent, and fat that accounts for one percent of the total. It is a good source of folate (about 38 micrograms per 100 grams of fruit) and vitamin K (about 16 micrograms per 100 grams of fruit).

One medium pomegranate may contain the following:

Table. The nutritional content of one medium pomegranate
Nutrient Nutrient Amount
Calories 72
Protein 1.5 g
Saturated fat 0 g
Carbohydrate 16 g
Fiber 3.5 g
Vitamin C 9 mg
Vitamin K 14 mcg
Folate 33 mcg
Potassium 205 mg
Sodium 2.5 mg
Sugar 12 g
Fiber 7 g

Apart from the nutrients listed above, pomegranate is high in iron, magnesium, phosphorus, potassium, and zinc.

The antioxidant content of pomegranates may supplement the effect of chemotherapy and help with certain health conditions, such as:

What are the possible side effects of pomegranate?

Pomegranate seeds may irritate the gastric lining in people who have gastric ulcers and may increase rash and itching in people sensitive to allergens.

Consult your doctor before incorporating pomegranate into your diet, especially if you are taking any medications. Pomegranates may reduce the absorption of certain statin and blood pressure lowering medications.

In recent years, pomegranate has been promoted as a cure for various health issues, including prostate cancer, erectile dysfunction, and cardiovascular disease. Research on pomegranates, particularly on human subjects, is still in its early stages. Pomegranate is one of the healthiest fruits because of its high punicalagin content, an antioxidant whose value exceeds that of antioxidant powerhouses such as green tea and red wine.


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Medically Reviewed on 9/30/2021


Health Benefits of Pomegranates: https://www.webmd.com/diet/health-benefits-pomegranates#1

Pomegranate Health Benefits: https://crec.ifas.ufl.edu/extension/pomegranates/health.shtml

Health Benefits of Pomegranate Seeds and Juice: https://www.healwithfood.org/health-benefits/pomegranate-seeds-juice.php

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Author: Shirley