๐ Full nutrition facts โ per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 83 kcal | 4% | |
| Carbohydrates | 18.7g | 6% | |
| Dietary fibre | 4.0g | 14% | |
| Sugars | 13.7g | โ | |
| GI (Glycaemic Index) | ~35 โ Low | โ | |
| Protein | 1.7g | 3% | |
| Punicalagins | very high | โ | |
| Vitamin C | 10.2mg | 11% | |
| Vitamin K | 16.4ยตg | 14% | |
| Folate | 38ยตg | 10% | |
| Potassium | 236mg | 5% | |
| Copper | 0.16mg | 8% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
๐ Glycaemic index (GI)
๐ Key vitamins & minerals
โ Health benefits
Pomegranate's most exciting nutritional property is its punicalagin content โ unique polyphenols that gut bacteria convert to urolithin A. Urolithin A activates mitophagy (the cellular recycling of damaged mitochondria) โ a key mechanism for maintaining muscle strength with ageing and extending cellular lifespan. Clinical trials published in Nature Metabolism found urolithin A supplementation significantly improved muscle endurance in older adults. Pomegranate is the richest dietary source of the precursor compounds for urolithin A production.
Pomegranate has a total antioxidant capacity approximately 3ร higher than red wine and green tea โ driven by its unique combination of punicalagins, anthocyanins and ellagic acid. Clinical trials have demonstrated that daily pomegranate juice consumption significantly reduces systolic blood pressure, lowers LDL oxidation (a key atherogenic step), reduces carotid intima-media thickness (arterial plaque measure) and improves HDL function. The cardiovascular evidence for pomegranate is among the strongest of any fruit.
Pomegranate polyphenols are among the most potent dietary inhibitors of inflammatory enzymes COX-1 and COX-2 (the targets of aspirin and ibuprofen). Regular pomegranate consumption significantly reduces circulating inflammatory markers (CRP, IL-6, TNF-ฮฑ) in clinical studies. The polyphenols also selectively promote beneficial gut bacteria โ Lactobacillus and Bifidobacterium โ while inhibiting pathogenic species. Pomegranate is one of the most evidence-supported anti-inflammatory fruits available.
Pomegranate's combination of vitamin K (bone mineralisation via osteocalcin activation), potent anti-inflammatory polyphenols (reduced joint inflammation) and unique flavonoids has been studied specifically for osteoarthritis. Multiple clinical trials have found pomegranate extract supplementation reduces knee osteoarthritis symptoms, cartilage degradation markers and inflammatory joint pain. This bone and joint benefit is one of the more practically significant areas of pomegranate research.
โ ๏ธ Who should limit or avoid
Pomegranate juice significantly inhibits the cytochrome P450 enzymes CYP3A4 and CYP2C9 โ the liver enzymes responsible for metabolising many common medications. This can cause elevated blood levels of statins (simvastatin, atorvastatin), warfarin, some blood pressure medications, immunosuppressants and many others. The interaction is similar to but generally less potent than grapefruit juice. People on multiple medications should consult their doctor or pharmacist before consuming large quantities of pomegranate juice regularly.
Pomegranate provides 14% of daily vitamin K per 100g โ significant for people on warfarin. Consistent intake is important โ sudden increases or decreases in pomegranate consumption can affect anticoagulation control. Pomegranate's simultaneous CYP2C9 inhibition (which metabolises warfarin) creates a compounded interaction risk. People on warfarin should inform their doctor about regular pomegranate consumption.
Pomegranate allergy is uncommon but can cause oral allergy syndrome (OAS), skin reactions and in rare cases anaphylaxis. People with latex allergy may have cross-reactivity. The seed oil (used in cosmetics) has higher allergenic potential than the fruit flesh. If you experience itching or swelling after eating pomegranate, seek allergy testing.
๐ How to select & buy pomegranate
A ripe pomegranate feels heavy for its size โ the weight comes from juicy arils inside. The skin should be taut and slightly leathery, not soft or wrinkled. Some surface blotching or slight blemishes on the skin are normal and have no effect on the arils inside. Avoid fruit that feels light (dried out) or has soft spots (overripe or mouldy).
Pomegranate skin colour ranges from pale pink to deep crimson. Deeper red skin generally correlates with higher punicalagin and anthocyanin concentration in the arils. Iranian and Spanish varieties (Wonderful, Mollar de Elche) are typically the deepest red and highest in polyphenols. Pale pink or yellow varieties are lower in antioxidants but still nutritious.
Score the pomegranate vertically through the skin in 6โ8 sections from crown to base (without cutting into the arils). Break apart along the score lines into sections. Hold each section aril-side down over a bowl of water and firmly tap the skin with a wooden spoon โ arils fall to the bottom, white pith floats. Drain and use. This method removes 99% of arils in under 2 minutes without staining.
๐ง Storage tips & shelf life
Whole pomegranates have an exceptionally thick skin that acts as a natural storage barrier. They keep at room temperature for 1โ2 weeks in a cool dark spot โ longer than almost any other fruit. Keep away from direct sunlight which can degrade the antioxidants near the skin surface.
Whole pomegranates refrigerate remarkably well for up to 2 months with minimal quality loss โ their thick skin maintains aril moisture. Removed arils keep 5โ7 days in an airtight container in the fridge. Pomegranate juice keeps 3โ4 days refrigerated in a sealed glass jar.
Pomegranate arils freeze beautifully. Spread seeds on a tray lined with baking paper, freeze until solid, then bag in portions. Frozen arils add jewel-like colour and antioxidant punch to smoothies, yoghurt and desserts without fully thawing. Excellent for preserving bulk-purchased fruit during the Australian season.
๐ About pomegranate โ complete guide
Pomegranate is one of the oldest cultivated fruits in human history โ carbonised pomegranate remains found in the Jordan Valley date to 3500 BCE, and the fruit is referenced in the Bible, Quran, Torah, Egyptian papyri and Homeric epics. Its cultural significance spans virtually every civilisation of the ancient world: in Greek mythology it represents the seasons and rebirth (Persephone's pomegranate seeds); in Persian culture it symbolises fertility and abundance; in Judaism it is eaten at Rosh Hashanah as a symbol of righteousness; in Islam it is one of the fruits described in paradise. The fruit's distinctive crown (calyx) is believed to have been the model for royal crowns across multiple cultures.
Modern nutritional science has revealed that pomegranate's extraordinary antioxidant reputation has a specific biochemical mechanism: the conversion of punicalagins to urolithin A by gut bacteria. This conversion โ which only occurs in about 40% of people who have the right gut microbiome composition โ produces one of the most potent activators of mitophagy (mitochondrial recycling) known in the food supply. Timeline Biosciences and Amazentis (a Swiss company) have both developed urolithin A supplements specifically to replicate this pomegranate-microbiome interaction in people who lack the converting bacteria. The fact that pharmaceutical companies are developing synthetic supplements to mimic one compound in a single fruit illustrates why pomegranate consistently ranks among the most research-supported functional foods in the world.