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Pomegranate

Punica granatum

Also known as Anar, Grenade

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A thick-skinned fruit filled with hundreds of juice-filled arils, each containing a seed. Commercial juice is usually pressed from whole fruit, which extracts compounds from the rind as well as the arils.

Heart HealthCirculationAntioxidant & Oxidative StressMen's Health

Potential health benefits

Best supported: Moderate

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Healthy blood pressure

Heart Health
Moderate evidence

Pooled analyses of pomegranate juice trials report a small reduction in systolic blood pressure across a reasonable number of studies. The trials are short and mostly small, and the effect size varies a good deal between them.

Moderate evidence. Several human studies point the same way, with real caveats.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Endothelial function

Circulation
Limited evidence

Some trials report improved flow-mediated dilation with pomegranate juice. The studies are small and heterogeneous, and results depend partly on whether participants produce urolithins at all.

Limited evidence. Early human work, or mostly lab and animal research.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Oxidative stress markers

Antioxidant & Oxidative Stress
Limited evidence

Evidence is limited for an effect on oxidative-stress markers. Some trials report changes in markers such as oxidised LDL, but the measures used vary widely and results are not consistent.

Limited evidence. Early human work, or mostly lab and animal research.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Prostate health

Men's Health
Insufficient evidence

Early single-arm studies suggested pomegranate might slow the rise of prostate-specific antigen after treatment, but the larger placebo-controlled trials that followed did not confirm it. Taken together the evidence does not support a dependable effect.

Insufficient evidence. Not enough human research to say anything useful yet.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Pomegranate

Ask about Pomegranate

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories83 kcal4%
Protein1.67 g3%
Total fat1.17 g2%
Carbohydrate18.7 g7%
Fibre4 g14%
Total sugars13.7 g—
Water77.9 g—
Fats
Saturated fat0.12 g1%
Monounsaturated fat0.093 g—
Polyunsaturated fat0.079 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.079 g—
Vitamins
Vitamin A0 µg0%
Vitamin C10.2 mg11%
Vitamin D0 µg0%
Vitamin E0.6 mg4%
Vitamin K16.4 µg14%
Thiamin (B1)0.067 mg6%
Riboflavin (B2)0.053 mg4%
Niacin (B3)0.293 mg2%
Pantothenic acid (B5)0.377 mg8%
Vitamin B60.075 mg4%
Folate38 µg10%
Vitamin B120 µg0%
Choline7.6 mg1%
Minerals
Calcium10 mg1%
Iron0.3 mg2%
Magnesium12 mg3%
Phosphorus36 mg3%
Potassium236 mg5%
Sodium3 mg0%
Zinc0.35 mg3%
Copper0.158 mg18%
Manganese0.119 mg5%
Selenium0.5 µg1%
Other measured compounds
Beta-carotene0 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin0 µg—
Caffeine0 mg—
Ash0.53 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Pomegranates, raw (USDA FoodData Central, FDC ID 169134).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • crushedIncreases punicalagin content

    Commercial juice pressed from whole fruit under pressure extracts punicalagins from the rind, so it can carry substantially more of them than juice squeezed from the arils alone.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Interaction

    Reports of interaction with warfarin and CYP substrates

    Case reports describe raised INR in people on warfarin who started drinking pomegranate juice, and laboratory work shows inhibition of CYP3A4 and CYP2C9. The evidence is much weaker and less consistent than for grapefruit, but it is worth raising with a pharmacist if you take warfarin or another narrow-margin medicine.

  • Too much

    Sugar and energy in juice

    Most pomegranate research uses juice, which delivers the sugar of several fruits per glass without the fibre of the arils. Daily use adds a meaningful amount of free sugar.

  • Worth knowing

    Root and stem bark preparations are not the fruit

    Pomegranate root and stem bark contain alkaloids that have caused poisoning when used in traditional preparations. Only the fruit and its juice are food.