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.

pomegranate terminology

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.).

pomegranate arils

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)