Pomegranate arils (raw)
Sprinkle the arils on yogurt or salads for crunch, fiber and polyphenols.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Pomegranate arils for gym-goers
Per 100 g, pomegranate arils (raw) provides 83 kcal, 1.7 g protein, 18.7 g carbohydrate (4 g fiber, 13.7 g sugars) and 1.2 g fat (0.1 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1/2 cup arils, about 87 g) comes to roughly 72 kcal and 1.5 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Pomegranate arils
Pomegranate arils are the juicy, seed-filled kernels inside the fruit, and raw they have about 83 kcal per 100 g. Since you eat the seeds too, arils give you more fiber, about 4 g per 100 g, and a little more fat than most fruits, along with punicalagins and the other polyphenols pomegranates are known for.
In a gym diet
Half a cup of arils adds roughly 72 kcal, around 3.5 g of fiber and a lot of crunch and color, which makes them a great topping for high-protein yogurt bowls and salads. Some small studies on pomegranate juice or extract hint at benefits for blood flow or strength recovery, but the results are inconsistent and come from concentrated products. Arils are more calorie-dense than berries, so measure them on a cut. Protein is negligible.
Preparation and cooking
To get the arils out, halve the fruit and tap the back with a wooden spoon over a bowl, or break it apart under water so the pith floats. Weigh only the arils, because peel and pith are a big share of the whole fruit. They freeze well and can be sprinkled on straight from the freezer.
Buying and storage
Heavy pomegranates with firm, unbroken skin keep for weeks in the fridge. Ready-to-eat aril cups are convenient but spoil within days of opening. Pomegranate juice is often blended with other juices or sweetened, so check the label.
Things to watch
Pomegranate juice may interact with some medications, so if you take regular prescriptions, check with your clinician or pharmacist. Juice concentrates the sugar without the seed fiber, which is why arils fill you up more.
Meal ideas
- Yogurt bowl: Greek yogurt, pomegranate arils, pistachios and a scoop of vanilla protein.
- Lunch salad: quinoa, chickpeas, pomegranate arils, cucumber, parsley and grilled chicken.
- Savory plate: roasted salmon with a herb-pomegranate topping and couscous.
Nutrient highlights
Good source (10–19% DV per 100 g): Vitamin C (11%).
How it ranks among 18 Fruits
| Protein per 100 kcal | 2.0 g | #4 of 18 |
| Protein per 100 g | 1.7 g | #3 of 18 |
| Fiber per 100 g | 4 g | #3 of 18 |
| Lowest calories per 100 g | 83 kcal | #15 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Watermelon (raw)
30 kcal · P 0.6 · C 7.6 · F 0.2
→Orange (raw)
47 kcal · P 0.9 · C 11.8 · F 0.1
→Strawberries (raw)
32 kcal · P 0.7 · C 7.7 · F 0.3
→Grapefruit, pink/red (raw)
42 kcal · P 0.8 · C 10.7 · F 0.1
→Kiwifruit, green (raw)
61 kcal · P 1.1 · C 14.7 · F 0.5
→Raspberries (raw)
52 kcal · P 1.2 · C 11.9 · F 0.7
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in pomegranate arils?
Pomegranate arils (raw) has about 83 kcal per 100 g, or roughly 72 kcal per 1/2 cup arils (87 g).
How much protein is in pomegranate arils?
About 1.7 g of protein per 100 g and 1.5 g per 1/2 cup arils. That works out to 2.0 g per 100 kcal, so it's not primarily a protein source.
Is pomegranate arils good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Can you eat pomegranate seeds?
Yes. The whole aril, small crunchy seed included, is edible, and the seed is where much of the fiber is. Chewing or swallowing them is safe for most people. Spitting them out is down to preference, and it lowers the fiber.
Is pomegranate juice good for workouts?
Some small studies suggest pomegranate juice or extract may support blood flow or reduce soreness after training, but the findings aren't consistent. Juice is also sugar-dense and has none of the seeds' fiber. Make whole arils your everyday choice and keep juice for the occasional glass if you enjoy it.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.