What are the Nutritional Benefits of Pomegranate on Your Health?


4 min read

Reviewed by: Dr. Dipa Rani

The sudden surge in the number of young people suffering cardiac arrests and other critical ailments has made us realize the importance of eating healthy and maintaining an active lifestyle. When we talk about healthy food, fruits always top the chart. Pomegranate is one such fruit that has a crunchy and sweet taste. It comes with excellent nutrient sources and is low in calories.
Pomegranate has a powerful antioxidant called polyphenols. The presence of this antioxidant makes it a superfood that supports heart health and has anti-cancer properties.
In this post, we will talk about pomegranate benefits and its nutritional aspects.

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Pomegranate – Nutritional Value  

Below is the approximate nutritional value per 100g of pomegranate arils (seeds):


83 kcal


18.7 g


1.7 g


1.2 g


4 g


13.7 mg

Vitamin C

10.2 mg

Vitamin K

16.4 mcg


38 mcg


236 mg


10 mg


0.3 mg

Top 8 Health Benefits of Eating Pomegranate  

We all know how beneficial pomegranate is for our health. Let us look at some of the best benefits of pomegranate below.

1. Pomegranate is a fruit loaded with nutrients:

We have already mentioned above that pomegranate is a fruit low in calories and high in fiber as well as minerals and vitamins. Consuming pomegranates in their whole fruit form provides a high content of fiber and nutrients compared to drinking pomegranate juice.

2. Pomegranate is rich in antioxidants:

Pomegranates are an excellent source of several antioxidants and polyphenolic compounds that help protect your cells from free radical damage.

3. Pomegranates are likely to keep inflammation under control:

Pomegranates are likely to contain several compounds, including punicalagin, that help prevent inflammation caused by diseases like type 2 diabetes and heart disease.

4. Pomegranate is likely to have anticancer properties:

Some research suggests that Pomegranate has anticancer effects. Pomegranate slows the process of growing and spreading tumors. It is also likely to lower inflammation to an extent.

5. Pomegranate supports your cardiological health:

Pomegranate has several compounds, including polyphenolic, that help to control your BP and support your heart health.

6. Pomegranate prevents kidney stones:

kidney stone is a disease that causes the formation of stones in the human kidney. As per a study, pomegranate extracts contain the mechanism that supports the prevention of recurrent formation of kidney stones.

7. Pomegranate supports digestive health:

With the regular consumption of pomegranate, one can enhance the health of their gut microbiome. As per research, pomegranate can increase the levels of good bacteria in your gut because of its prebiotic effects. Moreover, pomegranate seeds are a rich fibre source, which supports your digestive health.

8. Pomegranates are likely to have antimicrobial properties:

Some compounds in pomegranates are suggested to help fight harmful germs like bacteria, yeasts, and fungi in the mouth that are the root cause of tooth decay and bad breath. Thus, the fruit helps in managing oral health.

Now that you know the benefits of pomegranate, let us take a look at some of the interesting ways in which you can include pomegranate in your diet.

Best 3 Recipes to Include Pomegranate in Your Diet

Pomegranate can be used in your daily diet in several different ways. Let’s take a look at the pomegranate uses or the way you can include this wonderful fruit in your diet.

1. Pomegranate Mix Fruit Chat:


½ cup Pomegranate seeds
½ cup Papaya cubes
½ cup pear
½ cup apple
½ cup guava
½ cup sweet lime
½ tsp black salt
½ tsp chaat masala
½ tsp roasted Cumin powder
1 tsp lime juice
Salt to taste


  • Combine all the ingredients in a bowl and mix well
  • Consume immediately

2. Black Eyed Beans and fruit salad:

Soaked and boiled Black-Eyed Beans
½ cup black grapes (cut into half)
½ cup orange (cut into small pieces)
½ cup pomegranate seeds
1 tsp chaat masala
2 tbsp finely chopped fresh coriander leaves
2 tsp lime juice
Salt to taste


Combine all ingredients in a bowl and mix well
Serve immediately

3. Boondi and Pomegranate Raita:

¾ cup boondi
¾ cup pomegranate
1 and ½ cup fresh curd
1 tsp roasted cumin seeds powder
½ tsp chilli powder
Salt to taste


Combine curd with the powdered spices and whisk well
Now, add pomegranate seeds and boondi
Mix everything well and refrigerate for 30 minutes
Serve immediately

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To Conclude 

Pomegranate is considered one of the healthiest fruits available. It has some incredible benefits and is called a divine fruit. So, it is the best option to snack on. To stay healthy, you must include pomegranate in your diet. In addition, you must also purchase an all-inclusive health insurance policy to protect yourself and your close family members against any unfortunate medical emergency.
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FAQs: Nutritional Benefits of Pomegranate

What is the pomegranate calorie that I can gain from 100 g of the fruit?

100 g of pomegranate provides you with 83 Kcal.

Is it healthy to eat pomegranate seeds?

Yes, Pomegranate seeds are healthy as they contain fiber, nutrients, and antioxidants. The pomegranate seeds are a rich source of vitamins and minerals. The seeds of pomegranate support heart health, lower inflammation in the body, improve memory, and more.

Is consuming Pomegranate beneficial for females?

Yes, pomegranate enhances fertility and reproductive health among females. It also boosts skin health in women by preventing acne. It is good for the digestive and gut health of women as well.

What happens if we eat pomegranate daily?

Eating one or two cups of pomegranate benefits in many ways. It has anti-inflammatory properties as well as supports humans from various harmful diseases.

What are the Pomegranate juice benefits?

There are various benefits of consuming pomegranate in the form of a whole fruit or as juice, which are mentioned in the post above.

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Sep 28, 2023
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PayBima is an Indian insurance aggregator on a mission to make insurance simple for people. PayBima is the Digital arm of the already established and trusted Mahindra Insurance Brokers Ltd., a reputed name in the insurance broking industry with 17 years of experience. PayBima promises you the easy-to-access online platform to buy insurance policies, and also extend their unrelented assistance with all your policy related queries and services.

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