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Pomegranates 101

The Fruit

The pomegranate (Punica granatum L. Punicaceae) is an autumn harvest fruit which grows in Mediterranian climates. The pomegranate was orignally native from Iran into the Himalayas, and then spread throughout the Mediterranean region , spreading into southeast asia and Africa. The Pomegranate was brought to California in the late 18th century. In Spain the pomegranate is called Granada, and in France, Grenade.

The pomegranate grows on a tree or shrub typically 15 feet high. The pomegranate fruit is usually harvested from October to January. Typical sizes of pomegranates are 2.5-5 inches wide (ref).

Pomegranate Terminology

The pomegranate is covered by a skin which can vary in color from yellow-green to red (more typical). Under the skin is the body of the pomegranate, referred to as the albedo. At the bottom of the pomegranate is the calyx. The albedo is typically segmented, and contains the edible portion - the aril. The arils are covered with a thin white to yellow membrane. Inside each aril is the fruit/juice and a seed.

According to AquaPhoenix, a typical pomegranate from the United States contains 680 arils, or an average of 189 ml or 6.4 fl. ounces of arils (the average pomegranate size was 421 grams or about 0.9 lbs.).

Nutrition (USDA): Pomerganate Arils

Pomegranates, raw (1)

Scientific Name: Punica granatum
(Nutrient values and weights are for edible portion)

Nutrient	Units	Value per 100 grams	Number of Data Points	Std. Error
Proximates
Water	g	77.93	3	0.033
Energy	kcal	83	0	0
Energy	kj	346	0	0
Protein	g	1.67	3	0.26
Total lipid (fat)	g	1.17	3	0.406
Ash	g	0.53	3	0.067
Carbohydrate, by difference	g	18.70	0	0
Fiber, total dietary	g	4.0	3	0.922
Sugars, total	g	13.67	3	0.328
Minerals
Calcium, Ca	mg	10	3	0.742
Iron, Fe	mg	0.30	3	0.032
Magnesium, Mg	mg	12	3	1.428
Phosphorus, P	mg	36	3	4.475
Potassium, K	mg	236	3	12.17
Sodium, Na	mg	3	3	0.13
Zinc, Zn	mg	0.35	3	0.033
Copper, Cu	mg	0.158	3	0.036
Manganese, Mn	mg	0.119	3	0.014
Selenium, Se	mcg	0.5	1	0
Vitamins
Vitamin C, total ascorbic acid	mg	10.2	3	1.021
Thiamin	mg	0.067	3	0.007
Riboflavin	mg	0.053	3	0.003
Niacin	mg	0.293	3	0.007
Pantothenic acid	mg	0.377	3	0.012
Vitamin B-6	mg	0.075	3	0.003
Folate, total	mcg	38	3	11.258
Folic acid	mcg	0	0	0
Folate, food	mcg	38	3	11.258
Folate, DFE	mcg_DFE	38	0	0
Choline, total	mg	7.6	0	0
Vitamin B-12	mcg	0.00	0	0
Vitamin B-12, added	mcg	0.00	0	0
Vitamin A, RAE	mcg_RAE	0	0	0
Retinol	mcg	0	0	0
Carotene, beta	mcg	0	0	0
Carotene, alpha	mcg	0	0	0
Cryptoxanthin, beta	mcg	0	0	0
Vitamin A, IU	IU	0	0	0
Lycopene	mcg	0	0	0
Lutein zeaxanthin	mcg	0	0	0
Vitamin E (alpha-tocopherol)	mg	0.60	0	0
Vitamin E, added	mg	0.00	0	0
Vitamin K (phylloquinone)	mcg	16.4	3	6.061
Lipids
Fatty acids, total saturated	g	0.120	3	0.039
4:0	g	0.000	0	0
6:0	g	0.000	0	0
8:0	g	0.000	0	0
10:0	g	0.000	0	0
12:0	g	0.006	0	0
14:0	g	0.006	0	0
16:0	g	0.070	0	0
18:0	g	0.038	0	0
Fatty acids, total monounsaturated	g	0.093	3	0.019
16:1 undifferentiated	g	0.012	0	0
18:1 undifferentiated	g	0.077	0	0
20:1	g	0.004	0	0
22:1 undifferentiated	g	0.000	0	0
Fatty acids, total polyunsaturated	g	0.079	3	0.013
18:2 undifferentiated	g	0.079	0	0
18:3 undifferentiated	g	0.000	0	0
18:4	g	0.000	0	0
20:4 undifferentiated	g	0.000	0	0
20:5 n-3	g	0.000	0	0
22:5 n-3	g	0.000	0	0
22:6 n-3	g	0.000	0	0
Fatty acids, total trans	g	0.009	3	0.007
Cholesterol	mg	0	0	0
Stigmasterol	mg	0	1	0
Campesterol	mg	1	1	0
Beta-sitosterol	mg	4	1	0
Other
Alcohol, ethyl	g	0.0	0	0
Caffeine	mg	0	0	0
Theobromine	mg	0	0	0

Based on samples of California Wonderful variety.
USDA National Nutrient Database for Standard Reference, Release 21 (2008)

Nutrition (USDA): Pomerganate Juice

Pomegranate juice, bottled (Nutrient values and weights are for edible portion)

Nutrient	Units	Value per 100 grams	Number of Data Points	Std. Error
Proximates
Water	g	85.95	3	0.071
Energy	kcal	54	0	0
Energy	kj	228	0	0
Protein	g	0.15	3	0.021
Total lipid (fat)	g	0.29	3	0.009
Ash	g	0.49	3	0.007
Carbohydrate, by difference	g	13.13	0	0
Fiber, total dietary	g	0.1	2	0
Sugars, total	g	12.65	3	0.066
Sucrose	g	0.00	3	0
Glucose (dextrose)	g	6.28	3	0.095
Fructose	g	6.37	3	0.038
Lactose	g	0.00	3	0
Maltose	g	0.00	3	0
Galactose	g	0.00	3	0
Minerals
Calcium, Ca	mg	11	3	1.653
Iron, Fe	mg	0.10	3	0.022
Magnesium, Mg	mg	7	3	0.768
Phosphorus, P	mg	11	3	0.869
Potassium, K	mg	214	3	5.239
Sodium, Na	mg	9	3	3.55
Zinc, Zn	mg	0.09	3	0.005
Copper, Cu	mg	0.021	3	0.006
Manganese, Mn	mg	0.095	3	0.023
Selenium, Se	mcg	0.3	0	0
Vitamins
Vitamin C, total ascorbic acid	mg	0.1	3	0.02
Thiamin	mg	0.015	3	0
Riboflavin	mg	0.015	3	0
Niacin	mg	0.233	3	0.017
Pantothenic acid	mg	0.285	2	0
Vitamin B-6	mg	0.040	3	0
Folate, total	mcg	24	0	0
Folic acid	mcg	0	0	0
Folate, food	mcg	24	0	0
Folate, DFE	mcg_DFE	24	0	0
Choline, total	mg	4.8	0	0
Vitamin B-12	mcg	0.00	0	0
Vitamin B-12, added	mcg	0.00	0	0
Vitamin A, RAE	mcg_RAE	0	0	0
Retinol	mcg	0	0	0
Carotene, beta	mcg	0	2	0
Carotene, alpha	mcg	0	2	0
Cryptoxanthin, beta	mcg	0	2	0
Vitamin A, IU	IU	0	0	0
Lycopene	mcg	0	2	0
Lutein zeaxanthin	mcg	0	2	0
Vitamin E (alpha-tocopherol)	mg	0.38	0	0
Vitamin E, added	mg	0.00	0	0
Vitamin K (phylloquinone)	mcg	10.4	0	0
Lipids
Fatty acids, total saturated	g	0.077	0	0
4:0	g	0.000	0	0
6:0	g	0.000	0	0
8:0	g	0.000	0	0
10:0	g	0.000	0	0
12:0	g	0.004	0	0
14:0	g	0.004	0	0
16:0	g	0.044	0	0
18:0	g	0.024	0	0
Fatty acids, total monounsaturated	g	0.059	0	0
16:1 undifferentiated	g	0.008	0	0
18:1 undifferentiated	g	0.049	0	0
20:1	g	0.003	0	0
22:1 undifferentiated	g	0.000	0	0
Fatty acids, total polyunsaturated	g	0.050	0	0
18:2 undifferentiated	g	0.050	0	0
18:3 undifferentiated	g	0.000	0	0
18:4	g	0.000	0	0
20:4 undifferentiated	g	0.000	0	0
20:5 n-3	g	0.000	0	0
22:5 n-3	g	0.000	0	0
22:6 n-3	g	0.000	0	0
Cholesterol	mg	0	0	0
Other
Alcohol, ethyl	g	0.0	0	0
Caffeine	mg	0	0	0
Theobromine	mg	0	0	0

USDA National Nutrient Database for Standard Reference, Release 21 (2008)