RootCauseAI

Pomegranate

Pomegranate, per 100 g: 83 kcal, 1.7 g protein, 18.7 g carbohydrate, 4 g fibre, 1.2 g fat. Figures are the USDA reference values for “Pomegranates, raw”.

At 100 g it reaches the EU threshold to be called a source of vitamin k, folate, copper. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.

Source of fibre4 g fibre per 100 gLow fat1.2 g fat per 100 gSodium-freeUnder 5 mg sodium per 100 g

Nutritional value per 100 g

NutrientPer 100 g% NRV
Energy and macronutrients
Energy83 kcal
Protein1.67 g
Fat1.17 g
of which saturates0.12 g
of which monounsaturates0.093 g
of which polyunsaturates0.079 g
Carbohydrate18.7 g
of which sugars13.7 g
Fibre4 g
Water77.9 g
Cholesterol0 mg
Minerals
Calcium10 mg1.25%
Iron0.3 mg2.14%
Magnesium12 mg3.2%
Phosphorus36 mg5.14%
Potassium236 mg11.8%
Sodium3 mg
Zinc0.35 mg3.5%
Copper0.158 mg15.8%
Manganese0.119 mg5.95%
Selenium0.5 µg0.909%
Vitamins
Vitamin A0 µg
Vitamin D0 µg
Vitamin E0.6 mg5%
Vitamin K16.4 µg21.9%
Vitamin C10.2 mg12.8%
Thiamine (B1)0.067 mg6.09%
Riboflavin (B2)0.053 mg3.79%
Niacin (B3)0.293 mg1.83%
Pantothenic acid (B5)0.377 mg6.28%
Vitamin B60.075 mg5.36%
Folate38 µg19%
Vitamin B120 µg

% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.

What this food is a source of

This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.

Source of Vitamin K21.9% NRV per 100 g
  • Vitamin K contributes to normal blood clotting
  • Vitamin K contributes to the maintenance of normal bones
Source of Folate19% NRV per 100 g
  • Folate contributes to normal blood formation
  • Folate has a role in the process of cell division
Source of Copper15.8% NRV per 100 g
  • Copper contributes to normal energy-yielding metabolism
  • Copper contributes to the protection of cells from oxidative stress
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Pomegranates, raw (FDC ID 169134). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.