Pomegranate (Punica granatum)
The pomegranate’s scientific name is Punica granatum. The edible seeds inside are called arils — each aril is a seed wrapped in a layer of juice. In Hebrew the fruit is called “רימון” (rimon).
The pomegranate is an ancient fruit, and one of the richest fruits in polyphenols ever measured. It is known for its deep red color, a sign of a high concentration of active plant compounds.
Nutrition facts per 100 grams of pomegranate arils
| Nutrient | Amount | % of daily value |
|---|---|---|
| Calories | 83 | — |
| Carbohydrates | 18.7 g | — |
| of which sugars | 13.7 g | — |
| Dietary fiber | 4.0 g | 14% |
| Protein | 1.7 g | — |
| Fat | 1.2 g | — |
| Vitamin C | 10.2 mg | 11% |
| Vitamin K | 16.4 mcg | 14% |
| Folate | 38 mcg | 10% |
| Potassium | 236 mg | 5% |
| Copper | 0.16 mg | 18% |
A whole medium pomegranate yields about 150-180 grams of arils — that is, about 130-150 calories and 6-7 grams of fiber. The fiber content is the most striking figure in the table: 4 grams per 100 grams is a lot for a fruit, and almost all of it comes from the hard seeds at the center of each aril.
Punicalagins and punicic acid
The pomegranate contains two unique components: punicalagins – powerful antioxidants found in the juice and the peel, and punicic acid – a unique fatty acid found in the seed oil. These are responsible for most of the fruit’s health properties.
A powerful anti-inflammatory
Chronic inflammation is a root cause of many diseases. Studies have shown that pomegranate can inhibit inflammatory activity at the cellular level, which may help in conditions such as arthritis, inflammatory bowel disease and metabolic diseases.
Heart and blood vessel health
Drinking pomegranate juice has been linked to improved blood flow and to preventing the oxidation of LDL cholesterol – a critical process in the development of atherosclerosis. It may also help lower systolic blood pressure.
Antibacterial and antifungal activity
Plant compounds in pomegranate have shown effectiveness against harmful microorganisms, including E. coli bacteria and the Candida fungus (Candida albicans), as well as in maintaining oral hygiene and gum health.
Improved athletic performance
Like beets, pomegranate may improve the flow of oxygen-rich blood to the muscles, delay fatigue and increase endurance during strenuous exercise.
Downsides and warnings
- Drug interactions — the most important point: pomegranate juice inhibits CYP450 enzymes in the liver, similar to the well-known mechanism of grapefruit juice. This can raise the blood levels of certain medications — statins, anticoagulants such as warfarin, blood pressure drugs and immunosuppressants — and increase their effect and side effects. Anyone on regular medication should consult a doctor before drinking pomegranate juice regularly.
- Sugar in the juice versus the fruit: a cup of pomegranate juice contains about 30 grams of sugar and almost no fiber. The whole arils, by contrast, provide fiber that slows sugar absorption. The fruit is significantly better than the juice, and this is even more true here than with other fruits.
- Constipation or diarrhea: eating a large amount of arils with their seeds adds a considerable amount of insoluble fiber. For some people this aids digestion, while for others — especially with low water intake — it may actually make constipation worse. On the other hand, large amounts of pomegranate juice can cause diarrhea because of its fructose content.
- Acidity and tooth enamel: pomegranate juice is acidic and can wear down enamel. It is best to drink it through a straw and rinse your mouth with water afterwards.
- Allergy: rare but it exists, showing up as an itchy mouth, a runny nose or skin reactions.
- Low blood pressure: since pomegranate may lower blood pressure, people with low blood pressure or who take drugs to lower it should keep this in mind.
- Pomegranate root and peel: extracts of pomegranate peel and roots contain alkaloids and are not safe for self-administered use, unlike the fruit itself.
Summary
The pomegranate is a natural treasure of antioxidants and anti-inflammatory components. Eating it regularly helps protect the blood vessels, strengthens the body’s natural defenses and helps prevent degenerative processes, and it is an essential and tasty addition to a healthy diet.
Two practical caveats: prefer the arils over the juice because of the fiber and sugar content, and consult a doctor before drinking pomegranate juice regularly alongside medications — especially statins and anticoagulants.
Frequently asked questions
Question: What is the nutritional value of pomegranate? Answer: 100 grams of pomegranate arils provide 83 calories, 18.7 grams of carbohydrates (13.7 of them sugar), 4 grams of fiber, 1.7 grams of protein, as well as 14% of the daily value of vitamin K and 11% of vitamin C. A whole medium pomegranate yields 150-180 grams of arils.
Question: How many calories are in a pomegranate? Answer: 83 calories per 100 grams of arils, and 130-150 calories in a whole medium pomegranate. A cup of pomegranate juice, by contrast, contains about 135 calories and 30 grams of sugar with almost no fiber.
Question: Which is better — pomegranate or pomegranate juice? Answer: The fruit, clearly. The arils provide 4 grams of fiber per 100 grams, which slows sugar absorption, while a cup of juice contains about 30 grams of sugar and almost no fiber. Punicalagins are present in both, but the gap in sugar load is significant.
Question: Can you eat pomegranate seeds? Answer: Yes, and they are actually the fruit’s main source of fiber. The hard seed at the center of each aril provides insoluble fiber and an oil rich in punicic acid. People with irritable bowel syndrome may prefer to spit them out.
Question: Does pomegranate interact with medications? Answer: Yes, and this is the most important warning about it. Pomegranate juice inhibits CYP450 enzymes in the liver much like grapefruit juice, and can raise the blood levels of statins, anticoagulants such as warfarin, blood pressure drugs and immunosuppressants. People on regular medication should consult a doctor before consuming it regularly.
Question: Does pomegranate cause constipation? Answer: Usually the opposite — 4 grams of fiber per 100 grams supports bowel movement. But eating a large amount of seeds without drinking enough can actually make constipation worse for some people. Large amounts of pomegranate juice can cause diarrhea because of the fructose.