Pomegranate
Carb Check
- Carbs
- 16gCarbs
- Fiber
- 2.2gFiber
- Net Carbs
- 13.8gNet Carbs
- Carbs per Portion
- 20gCarbs per Portion
- Glycemic Index
- 35Glycemic Index
- Glycemic Load
- 7Glycemic Load
Legend
Color-coded system for nutritional impact: Use for food choices, especially for diabetes or low-carb diets.
Diet Check
- Low Carb
- Yes
- Keto
- No
- Carnivore
- No
- Paleo
- Yes
- Slow Carb
- No
- Vegan
- Yes
- Vegetarian
- Yes
- Low FODMAP
- No
pH Check
Nutrient Distribution per 100g
Pomegranate
- Water79.0g
- Fiber2.2g
- Carbs16.0g
- Fat1.0g
- Protein1.0g
Advanced Nutrient Analysis
- Histamine
- Not present
- Purine
- Not present
- Tyramine
- Not present
- FODMAP
- Moderate
- Oxalate
- Moderate
- Goitrogen
- Not present
- Sulfite
- Not present
- Nitrate
- Not present
- Antioxidants
- High
Legend
For the antioxidant level, the scale is flipped. 1 (green) is a high antioxidant level, and 5 (purple) is a low antioxidant level.
Learn More
View all guidesNutrition Quiz
Compare nutrients • 10 quick questions
Pomegranate contains 16g of carbohydrates per 100g, placing it in the moderate carb range. It can fit a flexible low-carb plan with careful portion control. A serving of 125g provides 20g of carbs, 78 kcal, 1g of protein, and 1g of fat. Strict keto followers should monitor intake closely.
- Net carbs: 13.8 g
- Fiber: 2.2 g
- Glycemic index (GI): 35 (low)
- Glycemic load (GL): 7
- Sodium: 3 mg
At 16g of carbohydrates per 100g, Pomegranate falls in the moderate range. A serving of 125g provides 20g of carbs, which can fit a flexible low-carb approach but requires careful portion control. For strict keto (under 20g net carbs per day), Pomegranate should be consumed sparingly. Those following a more relaxed low-carb plan (50–100g daily) can incorporate it more freely.
No validated glycemic index value is available for Pomegranate. Based on its carbohydrate content of 16g per 100g, a moderate effect on blood glucose can be expected. A serving of 125g provides 20g of carbohydrates. Those monitoring their glucose response should limit portion size and track their individual reaction.
Vitamin Check
- Vitamin A (Retinol)
- 0
- Vitamin C
- 7
- Vitamin B1 (Thiamine)
- 0.05
- Vitamin B2 (Riboflavin)
- 0.02
- Vitamin B6 (Pyridoxine)
- 0.1
- Beta-Carotene
- 40
RDA percentages are based on EU reference values for adults (19-50 years) per 125g serving.
Mineral Check
- Sodium
- 10
- Calcium
- 8
- Iron
- 0.5
- Potassium
- 220
- Magnesium
- 3
- Phosphorus
- 15
- Zinc
- 0.3
RDA percentages are based on EU reference values for adults (19-50 years) per 125g serving.
Allergen Check
- Fructose
- Low
- Lactose
- Not present
- Gluten
- Not present
- Soy
- Not present
- Shellfish
- Not present
Legend
Nutritional Information
| Nutrient | Amount (100g) |
|---|---|
| Calories | 78 kcal |
| Beta-CaroteneVitamin | 40 |
| CalciumMineral | 8 |
| CarbohydratesMacro | 16 |
| Dietary FatMacro | 1 |
| Dietary FiberMacro | 2.2 |
| IronMineral | 0.5 |
| MagnesiumMineral | 3 |
| PhosphorusMineral | 15 |
| PotassiumMineral | 220 |
| ProteinMacro | 1 |
| SodiumMineral | 10 |
| Vitamin A (Retinol)Vitamin | 0 |
| Vitamin B1 (Thiamine)Vitamin | 0.05 |
| Vitamin B2 (Riboflavin)Vitamin | 0.02 |
| Vitamin B6 (Pyridoxine)Vitamin | 0.1 |
| Vitamin CVitamin | 7 |
| WaterMacro | 79 |
| ZincMineral | 0.3 |
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