Pomegranates, raw

Plant foods · Fruits · All fruits

g
Macronutrients 71 / 100 How is this scored?

Composition

Energy

Protein 1.7 g · 7 kcal/100g
Fat 1.2 g · 11 kcal/100g
Carbs 18.7 g · 75 kcal/100g
Fiber 4.0 g
Water 78 g
Total energy 83 kcal

Energy is predominantly from carbs (81%); EFSA recommends 45–60% for a balanced diet

Fat quality 52 / 100 How is this scored?
Total fat
1.2g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.1g
Omega-6
0.08g

Saturated fat is 1.3% of energy, within the WHO limit of 10%.

Protein quality —

Amino acid profile not available for this food

Micronutrients 31 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 10.2 mg
Vitamin D 0.0 µg
Vitamin E 0.6 mg
Vitamin K 16 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.3 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.08 mg
Folate (B9) 38 µg
Vitamin B12 0.00 µg

Minerals

Calcium 10 mg
Iron 0.3 mg
Magnesium 12 mg
Phosphorus 36 mg
Potassium 236 mg
Sodium 3 mg
Zinc 0.4 mg
Copper 0.16 mg
Manganese 0.12 mg
Selenium 0.5 µg

Notable source of Vitamin K (22% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.