Nutrition · E055

Pomegranate, maroon seeds

Punica granatum

Fruits

All values are per 100 g of edible portion.

At a glance

Energy	229 kJ
Moisture	83.5 g
Ash	570 mg
Vitamins	13.9 mg
Total Fat	0.15 g
Cholesterol	0 mg
Dietary Fiber	2.83 g
Carbohydrate	11.6 g
Protein	1.33 g
Carotenoids	0.047 mg
Polyphenols	67.1 mg
Phytosterols	22 mg
Tocopherols	10 ug
Tocotrienols	50 ug
Organic acids	1,620 mg
Phytate	45.7 mg
Saponins	0.44 g

Full composition

Ash 25

Essential Quantity Minerals	257 mg
Calcium (Ca)	10.7 mg
Magnesium (Mg)	11.1 mg
Phosphorus (P)	27.2 mg
Potassium (K)	206 mg
Sodium (Na)	2.13 mg
Essential Trace Minerals	0.767 mg
Arsenic (As)	0 ug
Chromium (Cr)	10 ug
Cobalt (Co)	1 ug
Copper (Cu)	130 ug
Iron (Fe)	0.31 mg
Manganese (Mn)	130 ug
Molybdenum (Mo)	0 ug
Nickel (Ni)	5 ug
Selenium (Se)	0.55 ug
Zinc (Zn)	180 ug
Possibly essential Trace Minerals	0 ug
Lithium (Li)	0 ug
Non-essential Trace Minerals	53 ug
Aluminium (Al)	50 ug
Cadmium (Cd)	0 ug
Lead (Pb)	3 ug
Toxic Minerals	0 ng
Mercury (Hg)	0 ng

Vitamins 20

Vitamin A	2.05 ug
Retinol	0 ug
β-Carotene equivalents	2.05 ug
Vitamin B	1.02 mg
Thiamine (B1)	60 ug
Riboflavin (B2)	10 ug
Niacin (B3)	0.2 mg
Pantothenic acid (B5)	420 ug
Total B6	0.29 mg
Biotin (B7)	0.6 ug
Folates (B9)	38.6 ug
Ascorbic acids (C)	12.7 mg
Vitamin D	109 ug
Ergocalciferol (D2)	109 ug
Cholecalciferol (D3)	0 ng
25-OH-D3	0 ng
α-Tocopherol equivalent (E)	30 ug
Vitamin K	18.5 ug
Phylloquinones (K1)	18.5 ug
Menaquinones (K2)	0 ug

Total Fat 62

Saturated Fatty acids	0.043 g
Butyric acid (C4:0)	0 mg
Caproic acid (C6:0)	0 mg
Caprylic acid (C8:0)	0 g
Capric acid (C10:0)	0 mg
Undecanoic acid (C11:0)	0 ug
Lauric acid (C12:0)	1.14 mg
Myristic acid (C14:0)	0.48 mg
Pentadecanoic acid (C15:0)	0 mg
Palmitic acid (C16:0)	22.6 mg
Stearic acid (C18:0)	13.3 mg
Arachidic acid (C20:0)	2.9 mg
Behenic acid (C22:0)	1.33 mg
Lignoceric acid (C24:0)	0.77 mg
Unsaturated Fatty acids	0.08 g
Monounsaturated Fatty acids	0.039 g
Myristoleic acid (C14:1)	0 mg
Palmitoleic acid (C16:1)	0 mg
Oleic acid (C18:1n9)	0.035 g
Elaidic acid (C18:1n9t)	0 g
Eicosenoic acid (C20:1n9)	3.22 mg
Erucic acid (C22:1n9)	0 g
Nervonic acid (C24:1n9)	0 mg
Polyunsaturated Fatty acids	0.041 g
Linoleic acid (C18:2n6)	0.039 g
Eicosadienoic acid (C20:2)	0 mg
Docosadienoic acid (C22:2)	0 mg
α-Linolenic acid (C18:3n3)	1.82 mg
Eicosatrienoic acid (C20:3n6)	0 mg
Arachidonic acid (C20:4n6)	0 mg
Eicosapentaenoic acid (C20:5n3)	0 mg
Docosapentaenoic acid (C22:5n3)	0 mg
Docosahexaenoic acid (C22:6n3)	0 mg
Essential Fatty acids	0.041 g
Linoleic acid (C18:2n6)	0.039 g
α-Linolenic acid (C18:3n3)	1.82 mg
Arachidonic acid (C20:4n6)	0 mg
Eicosapentaenoic acid (C20:5n3)	0 mg
Docosahexaenoic acid (C22:6n3)	0 mg
Cis Fatty acids	0.08 g
Cis ω-3 Fatty acids	1.82 mg
α-Linolenic acid (C18:3n3)	1.82 mg
Eicosapentaenoic acid (C20:5n3)	0 mg
Docosapentaenoic acid (C22:5n3)	0 mg
Docosahexaenoic acid (C22:6n3)	0 mg
Cis ω-6 Fatty acids	0.039 g
Linoleic acid (C18:2n6)	0.039 g
Eicosadienoic acid (C20:2)	0 mg
Docosadienoic acid (C22:2)	0 mg
Eicosatrienoic acid (C20:3n6)	0 mg
Arachidonic acid (C20:4n6)	0 mg
Cis ω-9 Fatty acids	0.039 g
Oleic acid (C18:1n9)	0.035 g
Eicosenoic acid (C20:1n9)	3.22 mg
Erucic acid (C22:1n9)	0 g
Nervonic acid (C24:1n9)	0 mg
Cis ω-5 Fatty acids	0 mg
Myristoleic acid (C14:1)	0 mg
Cis ω-7 Fatty acids	0 mg
Palmitoleic acid (C16:1)	0 mg
Trans Fatty acids	0 g
Elaidic acid (C18:1n9t)	0 g

Dietary Fiber 2

Insoluble Dietary Fiber	2.26 g
Soluble Dietary Fiber	0.57 g

Carbohydrate 13

Available CHO	10.9 g
Starch	0 g
Oligosaccharides	0 mg
Raffinose	0 mg
Stachyose	0 mg
Verbascose	0 mg
Ajugose	0 mg
Free Sugars	10.9 g
Fructose	1.01 g
Glucose	1,740 mg
Sucrose	8.12 g
Maltose	0 mg
Lactose	0 g

Protein 22

Amino acids	1.1 g
Essential Amino acids	0.251 g
Histidine	25.8 mg
Isoleucine	22.2 mg
Leucine	64.8 mg
Lysine	15.3 mg
Methionine	8.11 mg
Phenylalanine	42.3 mg
Threonine	34.4 mg
Tryptophan	6.12 mg
Valine	31.9 mg
Conditionally essential Amino acids	0.24 g
Cysteine	11.8 mg
Arginine	111 mg
Glycine	47.2 mg
Proline	46 mg
Tyrosine	24.3 mg
Non-essential Amino acids	0.605 g
Alanine	63.8 mg
Aspartic acid	113 mg
Glutamic acid	363 mg
Serine	64.2 mg

Carotenoids 9

Carotenes	2.05 ug
Lycopene	0 ug
γ-Carotene	0 ug
α-Carotene	0 ug
β-Carotene	2.05 ug
Xanthophylls	30.3 ug
Lutein	27.8 ug
Zeaxanthin	2.51 ug
β-Cryptoxanthin	0 ug

Polyphenols 37

3,4-Dihydroxy Benzoic acid	0 ug
3-Hydroxy Benzaldehyde	0 ug
Protocatechuic acid	0 ug
Vanillic acid	0 ug
Gallic acid	0.09 mg
Cinnamic acid	0 ug
o-Coumaric acid	0 ug
p-Coumaric acid	0 ug
Caffeic acid	0 ug
Chlorogenic acid	1.6 mg
Ferulic acid	0 ug
Apigenin	0 mg
Apigenin-6-C-gluoside	0 ug
Apigenin-7-O-neohesperidoside	0 mg
Luteolin	0 ug
Kaempferol	0 mg
Quercetin	2.52 mg
Quercetin-3-β-D-glucoside	0 mg
Quercetin-3-O-rutinoside	0 mg
Quercetin-3-β-galactoside	0 mg
Isorhamnetin	0 mg
Myricetin	0 mg
Resvertrol	1,440 ug
Hesperetin	0 mg
Naringenin	0 mg
Hesperdin	0 mg
Daidzein	0 mg
Genistein	0 mg
(-)-Epicatechin	0.09 mg
(-)-Epigallo catechin	100 ug
(-)-Epigallo catechin 3-gallate	220 ug
(+)-Catechin	0.44 mg
(-)-Gallocatechin gallate	310 ug
(-)-Gallocatechin	0 ug
Syringic acid	0 mg
Sinapinic acid	0 mg
Ellagic acid	0 mg

Phytosterols 3

Campesterol	0.83 mg
Stigmasterol	0.34 mg
β-Sitosterol	20.8 mg

Tocopherols 4

α-Tocopherol	10 ug
β-Tocopherol	0 ug
γ-Tocopherol	0 ug
δ-Tocopherol	0 ug

Tocotrienols 4

α-Tocotrienol	50 ug
β-Tocotrienol	0 ug
γ-Tocotrienol	0 ug
δ-Tocotrienol	0 ug

Organic acids 10

Oxalates	253 mg
Soluble Oxalate	178 mg
Insoluble Oxalate	75.8 mg
Cis-Aconitic acid	0 mg
Citric acid	1,240 mg
Fumaric acid	0.05 mg
Malic acid	123 mg
Quinic acid	5.94 mg
Succinic acid	0 mg
Tartaric acid	0.39 mg

Source: the network's food-composition dataset (IFCT-style laboratory values). Composition varies with variety, season and preparation — use these as reference values, not a label.