Pomegranates: Nutrition Facts, Health Benefits, and Recipe

Reasons to Eat Pomegranates

Pomegranates are filled with a series of beneficial phytonutrients. These phytonutrients are difficult to find in any other food sources.

In this article, we will be discussing about those nutrients and various health benefits of the fruit. As a bonus, we have also provided a sumptuous recipe for pomegranate juice.

Read on to know more.

Pomegranates Nutrition Facts

A cup or 174 grams of pomegranates offer the following:

  • 144 calories
  • 24 grams of sugar
  • 7 grams of fiber
  • 3 grams of protein
  • 30% of reference daily intake (RDI) of vitamin C
  • 36% of reference daily intake (RDI) of vitamin K
  • 16% of reference daily intake (RDI) of folate
  • 12% of reference daily intake (RDI) of potassium

Other than the essential nutrients mentioned above, pomegranate is also a powerful source of a couple of plant compounds.

They are:

Punicalagins: These powerful antioxidants are present in the peel and juice of pomegranates.

Punicalagins are responsible for making the antioxidant properties of pomegranate three times more effective than that of green tea and red wine.

Punicic acid: This is the main fatty acid present in pomegranates and is found in the seeds of the fruit.

Punicic acid is a conjugated linoleic acid and is known for having powerful biological effects.

Magical Health Benefits of Pomegranate Fruit

Boasts Anti-inflammatory Properties

Chronic inflammation triggers a number of major health disorders. Here are a few examples of such diseases:

  • Cancer
  • Cardiovascular disorders
  • Alzheimer’s disease
  • Type 2 diabetes
  • Obesity

As a result of being a powerful anti-inflammatory agent, pomegranate can play a crucial role in preventing the above conditions.

During a recent studyOpens in a new tab., researchers gave a group of diabetic patients 250 ml pomegranate juice every day.

At the end of the study, they found that daily intake of the juice reduced the levels of inflammatory markers in those participants.

Fights Certain Cancers

Laboratory studiesOpens in a new tab. have confirmed that pomegranate extracts might slow down cancer cell formation in men suffering from prostate cancer.

What’s more, the fruit can also induce cancer cell death (apoptosis).

Pomegranate extracts are even found to be beneficial as a treatment for breast cancer.

Manages Hypertension

Daily consumption of pomegranate juice can lower blood pressure in hypertensive individuals.

This effect of the fruit has also been established through clinical studies.

During one such study, hypertensive participants consumed 150ml (5oz) pomegranate juice every day for a couple of weeks.

When the study ended, most of them experienced considerable reduction in their blood pressure levels.

Aids Pain Management in Arthritis Patients

Pomegranate extracts work by blocking enzymes responsible for damaging joints of individuals suffering from osteoarthritis.

In addition, the potent anti-inflammatory properties of the fruit allow it to reduce joint inflammation in arthritis patients and offer pain relief.

Lowers One’s Chances of Developing Heart Disease

We may develop heart diseases due to a number of reasons.

Two of the most common ones among them are, low levels of good cholesterol and increased triglyceride levels.

During a recent study, 51 participants consumed 800 mg pomegranate seed oil every day for four weeks. Each of those individuals had high levels of triglycerides.

After the four-week studyOpens in a new tab. was over, the participants experienced significant reduction in their triglyceride levels. There was also notable improvement in the triglyceride-HDL ratio of the participants.

Treats Erectile Dysfunction

You may develop erectile dysfunction due to impaired blood flow. This happens primarily due to the oxidative damage suffered by your blood vessels.

Regular consumption of pomegranate juice can reverse the damage by increasing flow of blood to your genitals.

Fights Fungal and Bacterial Infections

Pomegranate boasts highly potent anti microbial properties.

Clinical studies have confirmed the fruit’s ability to fight certain bacteria and fungus.

This feature of pomegranate makes it an excellent natural remedy for infections like gingivitis, denture stomatitis, and periodontitis.

Improves Memory

During a study conducted a few years back, participants received 237 ml pomegranate juice every day for a specific period of time.

Each of the participants had memory issues and were 28 years of age.

At the end of the study, researchers foundOpens in a new tab. that all the participants experienced improvement in their visual and verbal memory.

Pomegranate Juice Recipe

Pomegranate is one fruit that will win your heart irrespective of the way you have it.

The fruit tastes great and is often used to enhance the nutritional value and taste of salads and smoothies.

In addition, juice extracted from pomegranate also enjoys significant popularity both among health freaks and foodies.

Here’s a recipe for pomegranate juice you will surely enjoy.


  • 4 cups of pomegranate arils
  • 2 cups of seltzer water
  • A pinch of salt (you can use rock salt if you want)
  • 4 teaspoons of sugar (this is optional; you can also use honey as a sweetener)


  1. Add all the pomegranate seeds into your food processor or blender. Pulse for around 10 seconds. You should never pulse the seeds for too long. This is essential for preventing the seeds from breaking down. Your aim should be pulsing until you see the juice separating from the seeds.
  2. Once the juice is ready, strain it through a piece of cheese cloth or a strainer. Press the seeds gently using the pack of a tablespoon. This will help you to separate the juice easily from the pomegranate seeds.
  3. Add two cups of seltzer water. This will dilute the juice. Now, add the salt and sugar (or honey) and mix well.
  4. Pour the juice into four glasses and add some ice cubes into each of the glasses.
  5. Serve the tasty pomegranate juice chilled


To conclude, we would like to mention that you would enjoy maximum benefits of consuming the fruit if you take it along with the seeds.

It’s true that pomegranate juice without seeds tastes great and is also pretty healthy. However, if you want to experience the health benefits offered by pomegranate seed oil, you must have the fruit without separating the seeds.


References –

https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate#section1Opens in a new tab.
https://timesofindia.indiatimes.com/life-style/health-fitness/diet/pomegranate-benefits/articleshow/60114168.cmsOpens in a new tab.
https://ministryofcurry.com/pomegranate-juice/Opens in a new tab.

Hardip Koradia

Hardip Koradia is a pro health blogger with years of experience in writing resourceful articles on different health topics like alternative health, natural health, home remedies, yoga, diet, etc. His passion for health inspired him to start AyurHealthTips, a growing health blog.

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