Fresh Pomegranate (Raw Arils)
Fresh Fruits & Berries · 10 specs
Direct Answer
Per 100g fresh pomegranate arils, it provides 83 kcal, 18.7g carbohydrates (4.0g dietary fiber / 13.7g sugars / 14.7g net carbs), 1.67g protein, 1.17g fat (rich in punicic acid), 236mg potassium, and punicalagin ellagitannins with a Glycemic Index of 53.
Source: USDA FoodData Central (NDB# 09286) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 83 kcal (347 kJ) kcal |
| Carbohydrates | 18.7 g (Net Carbs: 14.7 g) g |
| Dietary Fiber | 4.0 g g |
| Total Sugars | 13.7 g g |
| Protein | 1.67 g g |
| Total Fat | 1.17 g (Aril seed contains CLA punicic acid) g |
| Potassium | 236 mg mg |
| Vitamin C | 10.2 mg mg |
| Glycemic Index (GI) | 53 (Low GI) |
| Water Content | 77.9 % % |
Punicalagin & Urolithin A Gut Microbiome Conversion
Pomegranate arils are packed with massive punicalagin ellagitannins. In healthy human gut microbiomes, bacteria (Gordonibacter urolithinfaciens) metabolize ellagitannins into Urolithin A, a potent inducer of mitochondrial autophagy (mitophagy).
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