Pomegranate juice, 100%
Common food
Photo: Wikipedia
Pure 100% pomegranate juice is a vibrant, ruby-red liquid with a bold, tart-sweet flavor profile and a slightly astringent finish. It's a nutrient-dense beverage, particularly rich in powerful antioxidants like punicalagins and anthocyanins, which give it its deep color. With no added sugars, its 13g of carbs per 100g come entirely from the fruit's natural sugars.
Calorie split: 1% protein · 94% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love its complex, jewel-toned flavor that is simultaneously sweet, tart, and slightly tannic, making it a refreshing and sophisticated drink. It's cherished in many cultures as a symbol of abundance and is a versatile ingredient in both sweet and savory recipes.
⚠️ Watch-outs & how to enjoy it better
Its high natural sugar content (12.65g per 100g) can cause blood sugar spikes if consumed in large quantities. The natural acidity can also be harsh on tooth enamel. To mitigate this, drink it in moderation (a typical serving is 120-150ml), consider using a straw, and rinse your mouth with water afterward.
Key benefits
- Packed with potent antioxidants (punicalagins, anthocyanins)
- May support heart health by improving blood flow and reducing oxidative stress
- Contains anti-inflammatory compounds
- Provides a good source of potassium and vitamin C
- May aid in post-exercise muscle recovery
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
One pomegranate can contain anywhere from 200 to 1,400 seeds (arils), and the juice was historically used as a natural dye for textiles and even as a component in early cosmetics.
Full nutrition (USDA data · scales with serving)
| Water | 86.0 g |
| Energy | 54.0 kcal |
| Protein | 0.15 g |
| Total lipid (fat) | 0.29 g |
| Carbohydrate, by difference | 13.1 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 12.7 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.10 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 11.0 mg |
| Potassium, K | 214 mg |
| Sodium, Na | 9.0 mg |
| Zinc, Zn | 0.09 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.23 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 24.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 24.0 ug |
| Choline, total | 4.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.38 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 10.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.08 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.05 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.05 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is pomegranate juice healthy for everyone?
While nutritious, its high sugar content means those managing diabetes or blood sugar levels should consume it in moderation and consult a healthcare provider. Its natural acidity may also aggravate acid reflux in some individuals.
What's the difference between 100% juice and pomegranate juice cocktail?
100% pomegranate juice contains only juice from the fruit. Cocktails are blends, often with added sugars, water, and other juices (like apple or grape), resulting in less pomegranate content and more calories.
Can I use pomegranate juice in cooking?
Absolutely! It's fantastic for making glazes for meats (like duck or lamb), reducing into a syrup for desserts, or as a base for tangy salad dressings and marinades.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.54 kcal/g · 1% calories from protein · 0.1 g fiber · 12.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.