Mediterranean Diet 101

Pomegranate Health Benefits

Pomegranates are one of the most beneficial fruits/foods around. They are rich in various vitamins, minerals, and other micronutrients and fibers.

Pomegranate juice is often one of the favorite juices for kids...

Published: May 27, 2021.


It takes time to peel off pomegranates, but reward is very tasty and refreshing. Pomegranates can be eaten alone, as part of fruit mix or you can make juice out of them.

100g of peeled fruit has:

Food Amount Protein Carbs Fats Fibers
Pomegranates 100g 3.5g 19g - ~6g
Calories: 14 kcal 76 kcal 0 kcal -

Calories in pomegranate - around 90 kcal per 100g of fruit. Pomegranates have a high(er) amount of carbohydrates - around 20g per 100g of peeled fruit. Fiber content is also very good which is very beneficial for digestion.

Pomegranates are very rich in vitamin C and other antioxidants - some sorts have up to 1.5g of vitamin c per 100g of fruits.

Health Benefits of Pomegranate

Health benefits of fresh pomegranate or pomegranate juice include, but they are not limited to:

- destroy and fight various cancers - breast cancer, lung cancer, prostate cancer, etc.

- protects and help in the development of the neonatal brain

- prevention of osteoarthritis and help in cartilage regeneration - some of the Joint Support Supplements tend to have similar vitamin C content as a good-sized pomegranate, not to mention other micronutrients...

- protect the arteries - they prevent plaque from building up in the arteries and help remove previous plaque buildup.

- Alzheimer's Disease prevention

- lower risk of heart diseases - lower cholesterol (they lower LDL (bad cholesterol) and raise HDL (good cholesterol)) and lower blood pressure

- dental protection - prevent dental plaque

- lessen symptoms of diarrhea

When dieting, some people completely avoid fruits - there is no need for that, just use portion control and moderation. When on Keto Diet, eat pomegranate on carb-loading days. On Carb Cycling Diet, feel free to eat pomegranate on high carb days, while on moderate carb days use moderation. On low carb days, avoid pomegranates and eat your veggies - if you can eat really small portions of pomegranates, then there is no need to avoid pomegranates even on the low carb days. On liquid diets, you can drink pomegranate juice (watch out - carbs!) or you can eat pomegranates as part of your healthy solid meals.

When eating pomegranates, some people tend to spit out the seeds, but most of the fibers are contained in the seeds - eat pomegranate's seeds! :o)

Note: just like grapefruit and similar fruits, pomegranate can interfere with some medications. Just to be sure, ask your pharmacist or doctor about the interactions of any medication you are taking.

When peeling pomegranates, be careful regarding pomegranate's red juice - stains from pomegranate's juice are hard to remove ...

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