Fruits and fruit juices
Pomegranate, raw
Per 100 g of the edible portion · CNF 2026
83kcal per 100 g
1.7 gProtein
1.2 gFat
18.7 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 83 kcal346 kJ | — |
| Protein | 1.7 g | — |
| Fat | 1.2 g | 2% |
| of which saturated | 0.12 g | 1% |
| Monounsaturated fat | 0.09 g | — |
| Polyunsaturated fat | 0.08 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 18.7 g | — |
| of which sugars | 13.7 g | 14% |
| Fibre | 4 g | 14% |
| Sodium | 3 mg | 0% |
| Water | 77.9 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 236 mg | 7% |
| Calcium | 10 mg | 1% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 36 mg | 3% |
| Iron | 0.3 mg | 2% |
| Zinc | 0.35 mg | 3% |
| Copper | 0.16 mg | 18% |
| Selenium | 0.5 µg | 1% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 16 µg | 14% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.29 mg | 2% |
| Vitamin B6 | 0.08 mg | 4% |
| Folate | 38 µg | 10% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 10 mg | 11% |
In its food group
Position among 340 foods in “Fruits and fruit juices”
Energy83 kcal · median 61 kcal
Protein1.7 g · median 0.63 g
Fibre4 g · median 1.6 g
Sugars13.7 g · median 10.9 g
Saturated fat0.12 g · median 0.02 g
Salt0.01 g · median 0.01 g
87% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Copper0.16 mg · 18%
Other foods in the group
More from “Fruits and fruit juices”
- Apple, dried, sulphured, stewed, added sugar83 kcal
- Apricot, canned halves with skin, heavy syrup pack, solids and liquid83 kcal
- Apricot, canned, heavy syrup pack, drained83 kcal
- Apricot, canned, whole, peeled, heavy syrup pack, solids and liquid83 kcal
- Cherry, sweet, canned, heavy syrup pack83 kcal
- Cherry, sweet, canned, heavy syrup, drained83 kcal
- Pineapple, canned, extra heavy syrup pack, solids and liquid83 kcal
- Sapodilla, raw83 kcal
- Rambutan, canned, syrup pack82 kcal
- Apricot, dried, sulphured, cooked, no added sugar85 kcal
- Blueberry, frozen, sweetened85 kcal
- Olive, ripe, canned, jumbo to super colossal81 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.