Carb Counts and Health Benefits of Pomegranate

Pomegranate Nutritional Information

Pomegranate seeds on slate
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Pomegrates are fairly high in sugar, but small amounts can be used as part of a low-carb diet. Just a few can add zip to a salad, for example.

They may seem daunting to eat but are delicious. The easiest way to get at the seeds is to slice off the top and pry open the fruit.

This is easiest to do while immersed in a bowl of water. The luscious juicy seed sacs will fall to the bottom and you'll avoid the mess.

Remove the water with a colander or strainer.

Carbohydrate and Fiber Counts for Pomegranates

  • 1 ounce of pomegranate: 5 grams effective (net) carbohydrate and 19 calories.
  • 1 medium pomegranate (slightly less than 3.5" in diameter or 5.5 ounces): 25 grams effective (net) carbohydrate plus 1 gram fiber and 105 calories.

Glycemic Index for Pomegranates

There is no scientific study of the glycemic index of pomegranates, but since there is so little fiber, it could be similar to that of pomegranate juice, which one study showed to be 67. Here is more Information About the Glycemic Index.

Glycemic Load of Pomegranates

  • 1 ounce of pomegranate: 2
  • 1 medium pomegranate (slightly less than 3.5" in diameter or 5.5 ounces): 10

Here is more Information About the Glycemic Load.

Health Benefits of Pomegranates

Pomegranates are a good source of vitamin C and potassium. They are also rich in phytonutrients, including ellagic acid and anthocyanins, which can protect cells from damage, lower the risk of cardiovascular disease and provide other health benefits.

More Carb Profiles

Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values—2002, compiled by David Mendosa.
USDA National Nutrient Database for Standard Reference, Release 20.

Low-Carb Pomegranate Recipes

  • Superfood Guacamole with Pomegranate Seeds: Superfood guacamole is made with avocados, onion, chile, lime juice, fresh cilantro and, of course, pomegranate seeds. It's actually a super superfood because both avocados and pomegranate seeds (known as arils) are considered superfoods.
  • Pomegranate Yogurt Dip: This Middle Eastern dip includes green onions and cilantro, and is perfect on pita bread or pita chips.

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