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Pomegranate nutrition facts calorie content storage and freshness

Pomegranate

Botanically a berry, pomegranate has jewel like shiny ruby red arils enclosed in a leathery skin / rind. Pomegranate arils are sweet to the taste and have white seed inside them.

A ripe pomegranate skin (the outer skin is also known as “epicarp“) is brownish yellow to red in color. Pomegranate has several segments / chambers ( also known as “mesocarp“) inside it which are filled with arils.

The average diameter of a pomegranate can 8-12 cm (3-4.5 inches) and average weight of pomegranate can range from 200 – 350 grams (7 – 12 Ounces).

Pomegranate NUTRITION FACTS calorie chart infographic
Click on the link HERE to download high quality, high resolution and print ready PDF version of the Pomegranate nutrition chart/infographic.

Scientific name of Pomegranate

Punica Granatum

Other names of Pomegranate

  • Pōmum Grānātum
  • Pomme-Grenade
  • Apple Of Grenada
  • Grenade
  • Malum granatum

Calories by source in Pomegranate

  • Calories by carbohydrate in Pomegranate = 81%
  • Calories by fat in Pomegranate = 11%
  • Calories by protein in Pomegranate = 8%

Fats and Fatty Acid profile of Pomegranate

  • Polyunsaturated fat (PUFA) in Pomegranate = 27%
  • Saturated fat (SFA) in Pomegranate = 41%
  • Monounsaturated fat (MUFA) in Pomegranate = 32%


Nutrition facts of Pomegranate

*Serving size = 100 grams = 3.55 Ounces = 1/2 cup

*DV= % Daily Value (%DV indicates how much nutrients contribute to a person’s daily diet from a serving of a food. DV assists you in determining whether or not a serving of food is high or low in a particular nutrient.)

NutrientAmountUnitDV
Calories83KCAL
Fat1.17GRAM2%
Protein1.67GRAM3%
Carbohydrate18.7GRAM7%

Detailed vitamin profile of Pomegranate, vitamin A, vitamin B12, vitamin B6, vitamin C, vitamin D, Folate, Niacin, Thiamin, and Riboflavin is shown in the chart.

Detailed mineral profile of Pomegranate, Sodium(Na), Calcium(Ca), Copper(Cu), Iron(Fe), Magnesium(Mg), Selenium(Se), Phosphorus(P), Potassium(K) and Zinc(Zn) is shown the chart.


Check freshness in Pomegranate

  • The skin of pomegranate should feel thick and shiny
  • Should not be squishy. Should be dense and heavy for its size
  • Thin skin and dry mat finish skin signifies old pomegranate
  • Few bruises or vertical thin black lines are okay, but there should not be any soft and soggy pit or dark patch
  • Avoid pomegranates with green patches, as they are unripe


Availability of Pomegranate

  • Generally available round the year as various pomegranate producing countries export their seasonal pomegranates all over the world
  • India – Pomegranate season ranges from August – October and January – March
  • Egypt – Pomegranate season ranges from September – November
  • USA – Pomegranate season ranges from October – January
  • Canada – Pomegranate season ranges from October – January
  • Chile – Pomegranate season ranges from March – May


How to store Pomegranate

  • Uncut pomegranate can be stored in room temperatures for days
  • When stored in room temperature, pomegranate will start drying a little from outside and the skin will start becoming thin, hard and less shiny
  • Refrigerate the pomegranate in plastic bag or zip lock bag to store them for 2-3 months
  • “Arils” (edible red small seed pod inside the skin) can be stored in air tight container in the fridge for 4-5 days
  • Make sure that no extra moisture gets in contact with the arils as if they do then a white mold will start forming on top of them. Its recommended not to consume them at this stage
  • Arils can also be frozen in single layer trays. this increases the storage like up-to 6 months

Complete nutrition facts of Pomegranate

Click on the link HERE to download high quality, high resolution and print ready PDF version of the Pomegranate nutrition chart/infographic.

Pomegranate NUTRITION FACTS calorie chart infographic

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