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Story by Brian Rossiter - Fruit-Powered

Pomegranates house ruby-colored seeds locked inside pink-white membranes. The fruit’s popularity has soared since the mid-2000s, fueled by the growth of bottled pomegranate juices.

Pomegranates are in peak season from September to February in the Northern Hemisphere and March to May in the Southern Hemisphere. An average pomegranate measures 4 inches in diameter, weighs 282 grams and contains 234 calories. Between 200 and 1,400 seeds are contained in a pomegranate. Pomegranates contain 78 percent water.

Pomegranates come from the family of Lythraceae in the genus Punica. The fruit is believed to be native to the region between the Himalayas and Egypt. More than 500 cultivars are grown worldwide.

Pomegranates, which contain ample amounts of fat for a fruit, are a rich source of several vitamins, including C and K, along with minerals such as manganese and potassium.

Afghanistan, South China, Southeast Asia and, in the United States, California and Arizona are among the producers of pomegranates. The fruit is also grown for commercial production in the Mediterranean region of southern Europe and northern Africa.

Stats for 100 Grams of Pomegranates (Raw)

  • 83 calories

Notable Nutrients

Percentages based on the Reference Daily Intake for a 2,000-calorie diet

  • Vitamin B1: 4.5%
  • Vitamin C: 17%
  • Vitamin K: 20.5%
  • Copper: 7.9%
  • Fiber: 16%
  • Folate: 9.5%
  • Manganese: 6%
  • Potassium: 6.7%


  • Carbohydrates: 81.4%
  • Protein: 6.8%
  • Fat: 11.8%

Food Type

  • Acid fruit



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