Fruits · Veg
Pomegranate calories & nutrition
अनार
Quick answer
Pomegranate, 1 katori seeds (≈100 g): about 55 kcal, 1.3 g protein, 11.6 g carbs and 0.2 g fat. Per 100 g (pomegranate seeds (arils)): 55 kcal and 1.3 g protein.
Pomegranate seeds add sweetness and crunch to salads, raita and chaat, for modest calories.
Nutrition per serving
Choose a serving size. Values are for pomegranate seeds (arils).
1 katori seeds (≈100 g)
55kcal
1.3 g protein · 11.6 g carbs · 0.2 g fat
| Calories | 55 kcal |
|---|---|
| Protein | 1.3 g |
| Carbohydrates | 11.6 g |
| Fat | 0.2 g |
| Fibre | 2.8 g |
Nutrition per 100 g
For pomegranate seeds (arils).
| Calories | 55 kcal |
|---|---|
| Protein | 1.3 g |
| Carbohydrates | 11.6 g |
| Fat | 0.2 g |
| Fibre | 2.8 g |
| Calcium | 11 mg |
| Iron | 0.3 mg |
Is pomegranate good for your goals?
Weight loss
Pomegranate is low in calories (55 kcal per 100 g), so it adds volume to meals without adding much energy.
Muscle building
Not a significant protein source (2.4 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
- Eat the seeds whole for the fibre; juice removes most of it.
- Sprinkle on raita, salads or sprouts.
- A whole pomegranate gives roughly one and a half katoris of seeds.
Pomegranate vs grapes
| Nutrient | Pomegranate | Grapes |
|---|---|---|
| Calories | 55 kcal | 54 kcal |
| Protein | 1.3 g | 0.6 g |
| Carbs | 11.6 g | 11.8 g |
| Fat | 0.2 g | 0.3 g |
| Fibre | 2.8 g | 1.3 g |
| Protein per 100 kcal | 2.4 g | 1.1 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Pomegranate, 1 katori seeds (≈100 g): about 55 kcal, with 1.3 g protein, 11.6 g carbohydrate and 0.2 g fat.
Pomegranate, 1 medium pomegranate (≈150 g seeds): about 83 kcal, with 2 g protein, 17.4 g carbohydrate and 0.2 g fat.
100 g of pomegranate seeds (arils) has about 1.3 g protein and 55 kcal — roughly 2.4 g of protein per 100 kcal.
Pomegranate is low in calories (55 kcal per 100 g), so it adds volume to meals without adding much energy.
Not a significant protein source (2.4 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code E055 “Pomegranate, maroon seeds”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.
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