Calories in Pomegranate: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of pomegranate (1 katori seeds, about 100 g) has 83 kcal, with 1.7 g protein, 18.7 g carbohydrate and 1.2 g fat. Per 100 g it comes to 83 kcal. That is 2 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (100 g) | Per 100 g |
|---|---|---|
| Calories | 83 kcal | 83 kcal |
| Protein | 1.7 g | 1.7 g |
| Carbohydrate | 18.7 g | 18.7 g |
| Fat | 1.2 g | 1.2 g |
| Fibre | 4 g | 4 g |
Serving: 1 katori seeds, about 100 g. Source below, checked 13 October 2026.
What one serving looks like
One katori of about 100 g of pomegranate seeds is a small bowl, about half a medium fruit.
Where it fits in a 1,200 to 1,600 kcal day
At 83 kcal, one serving is about 5 percent of a 1,600 kcal day and about 7 percent of a 1,200 kcal day. Pomegranate is a good fruit for fibre and a bit of crunch, although it is higher in sugar than papaya or guava.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
If you are watching sugar or carbohydrate, see the diabetes diet chart for Indian meals. Similar foods: Apple, Banana and Grapes.
How cooking changes the number
Raw. A glass of juice has less fibre and more sugar than the seeds.
A swap to try
Try Guava. Guava is lower in sugar and just as filling. Guava (1 medium, about 100 g) comes to 68 kcal, which is 15 kcal less than 83 for pomegranate.
Who might want to watch it
It has natural sugar, so keep to about a katori.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
Keep going
Sources and last checked
Last checked 13 October 2026. Values are taken straight from the source record below, then scaled to the serving.
- Pomegranates, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 169134
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
