Pomegranate
A jewel-seeded fruit whose punicalagins give it one of the highest antioxidant capacities of any common fruit.
Heart Health
Brain
Detox
Pomegranate seeds are rich in vitamin C, potassium, and antioxidants like punicalagins. They support heart health and may reduce inflammation. Sprinkle them over salads or add them to yogurt and desserts.
Pomegranate
Per
1/2 cup arils (87g)
Calories
72
Vitamin K
12%
Vitamin A
0%
Vitamin C
10%
Vitamin B12
0%
Vitamin D
0%
Iron
1%
Magnesium
2%
Potassium
4%
Calcium
1%
Fiber
3.5g
Nutrition Highlights
Punicalagins, vitamin C, potassium, fiber
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Eat the seeds (arils) whole — most of the fiber and polyphenols are concentrated there, not in juice alone.
Absorption Boost
Healthy fats (nuts, yogurt) — helps absorb some of pomegranate's fat-soluble compounds
Leafy greens — pomegranate's vitamin C pairs well to support iron absorption from greens
Use Caution If
You take blood pressure medication — pomegranate can have a mild additive blood-pressure-lowering effect
You take certain statins — pomegranate juice may interact with how some medications are metabolized; check with a pharmacist
Storage
Whole pomegranates keep at room temperature for up to a week or refrigerated for up to 2 months; refrigerate arils and use within 3–5 days.
Biomarkers to Track
Subjective
(Daily)
Energy and recovery after exercise
Skin appearance
Objective
(Quarterly)
Blood pressure
LDL oxidation markers (if tested)