Across India · Snack
Pomegranate
Also called anar, dalimb, matulam
The juicy seeds of a pomegranate, eaten whole. They give some fibre.
The short answer
Pomegranate has about 55 kcal in a regular serving (1 small bowl pomegranate seeds, about 100 g), with 1.3 g of protein and 2.8 g of fibre. It rates 4.0/5 (good fit) for weight management: it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories.
Reviewed by Deepu Oommen on 22 Oct 2026 · How we review
- Calories per serving
- 55 kcal
- 1 small bowl pomegranate seeds (about 100 g)
- For weight management
- 4.0 / 5Rated 4 out of 5. Good fit for weight management
- Protein and fibre
- 1.3 g · 2.8 g
- per serving
- Brisk walking
- About 10 min
- uses similar energy (70 kg adult)
Pomegranate nutrition
| Nutrient | Per serving (1 small bowl pomegranate seeds, about 100 g) | Per 100 g |
|---|---|---|
| Energy | 55 kcal | 55 kcal |
| Protein | 1.3 g | 1.33 g |
| Carbohydrate | 11.6 g | 11.58 g |
| Fat | 0.2 g | 0.15 g |
| Fibre | 2.8 g | 2.83 g |
IFCT 2017 (ICMR-NIN), E055 Pomegranate, maroon seeds (Punica. Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017. Home and restaurant versions vary with the oil, rice and portion used.
Is pomegranate good for weight management?
It rates 4.0/5, a good fit, because it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories.
- Calories per gram (35% of the rating)0.55 kcal · 100/100
- Protein per 100 kcal (25% of the rating)2.4 g · 24/100
- Fibre per 100 kcal (20% of the rating)5.2 g · 100/100
- Portion (20% of the rating)55 of 200 kcal (snack) · 100/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have pomegranate
- Eat the seeds whole rather than drinking the juice
- Sprinkle the seeds on curd, salad or oats
- Keep a small bowl as a snack
- Avoid sweetened pomegranate drinks
Common questions about pomegranate
How many calories are in pomegranate?
About 55 kcal in 1 small bowl pomegranate seeds, about 100 g, or 55 kcal per 100 g.
Is pomegranate good for weight management?
It rates 4.0/5, a good fit: it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories. See the lighter ways to have it on this page.
How much protein is in pomegranate?
About 1.3 g in 1 small bowl pomegranate seeds, about 100 g, which is 2.4 g for every 100 kcal.
How much walking uses the energy in pomegranate?
About 10 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is pomegranate good for weight management?
The seeds have about 55 kcal and nearly 3 g of fibre per 100 g, so a small bowl is a sensible fruit snack.
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Compare it in:Fruits
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.