Pomegranate Benefits & Nutrition
Pomegranate benefits: nutrition per 100 g (83 kcal, 4 g fibre), how much to eat a day, who should be careful and its season in India. Also called Anar.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Anar · Fruits
- 83 kcalenergy
- 1.7 gprotein
- 4 gfibre
- Year-round (best Sep–Feb)best season in India
Per 100 g (arils, raw) 🟢 In season now
Health benefits of pomegranate
- Rich in polyphenols (punicalagins, anthocyanins) with antioxidant activity.
- The seeds are a good source of fibre — whole arils beat juice.
- Is a source of vitamin K and potassium.
- Some small studies suggest pomegranate juice may modestly support healthy blood pressure.
How to eat it
Sprinkle arils on salads, raita, chaat or oats; fresh juice without added sugar.
How much a day: Half a cup of arils (about 85 g).
Who should be careful
- Pomegranate juice may interact with some medicines (for example warfarin and some blood-pressure drugs) — ask your doctor if you drink it daily.
- Juice is high in natural sugar; whole arils are better if you have diabetes.
Best season in India
Year-round (best Sep–Feb). See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of pomegranate?
Rich in polyphenols (punicalagins, anthocyanins) with antioxidant activity. The seeds are a good source of fibre — whole arils beat juice. Is a source of vitamin K and potassium.
How much pomegranate can I have a day?
Half a cup of arils (about 85 g). Sprinkle arils on salads, raita, chaat or oats; fresh juice without added sugar.
Who should be careful with pomegranate?
Pomegranate juice may interact with some medicines (for example warfarin and some blood-pressure drugs) — ask your doctor if you drink it daily. Juice is high in natural sugar; whole arils are better if you have diabetes.
When is pomegranate in season in India?
Year-round (best Sep–Feb).
More fruits
Who wrote and checked this
Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.
We check every tool and guide against the sources listed on the page and update it when guidance changes.
Updated: · How we write and review content