Nutrition for Pomegranate Juice

Calories, Protein, Vitamins and More


image of pomegranate juice source

Pomegranate Juice Nutrition Summary

One cup of pomegranate juice (249 grams or 0.5 lb) contains 134 calories and 0.4 grams of protein. Pomegranate juice consist of 86% water, 13% carbohydrates, and less than 1% of protein or fat.

Pomegranate juice is an excellent source of a few nutrients, including potassium. It also contains significant amounts of calcium, Vitamin K and manganese.

In one cup of pomegranate juice:

  • Calories: 134
  • Protein: 0.4 g
  • Sugar: 31.5 g
  • Dietary fiber: 0.2 g
  • Fat: 0.7 g, (Saturated: 0.2 g)
  • Sodium: 22.4 mg
There is no significant amounts of cholesterol in pomegranate juice.

See the Pomegranate Juice Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Pomegranate juice, bottled.

Calories in Pomegranate Juice

Pomegranate juice has 134 calories per cup or 54 calories for every 100 grams. Most of its calories are from carbohydrates.

94 percent of calories in pomegranate juice are from carbohydrates, 5% of calories are from fat and 1% of calories are from protein.

Calories from Carbs

The majority, or 94% of the calories in pomegranate juice are from carbohydrates. The carbs in pomegranate juice are mostly in the form of dietary fiber and sugar (1% and 99%). 1 cup of pomegranate juice has 1% of daily values or 0.2 grams of dietary fiber.

  • Dietary fiber: 0.2 g
  • Sugar: 31.5 g
There is no significant amounts of starch in pomegranate juice.

Calories from Fat

A small portion, or 5% the calories in pomegranate juice are from fat. Pomegranate juice is very low in total fat, with 0.7 grams per cup. It also is cholestrol free. Most of the fat in pomegranate juice are healthier unsaturated fats:

  • Total fat: 0.7 g
  • Saturated fat: 0.2 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol in pomegranate juice.

Calories Similar to Pomegranate Juice

Some other fruits or fruit juices with similar calories to pomegranate juice by weight:

Protein in Pomegranate Juice

A single cup of pomegranate juice contains 0.4 grams of protein. Pomegranate juice is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.37 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in pomegranate juice.

Protein Similar to Pomegranate Juice

Some other fruits or fruit juices with similar amounts of protein to pomegranate juice by weight:

Vitamins and Minerals in Pomegranate Juice

An good source of nutrients, pomegranate juice contains abundant amounts of potassium. In fact, a single cup of pomegranate juice contains 23% of recommended daily values or 532.9 mg of potassium.

Vitamins in pomegranate juice (1 cup):
  • Niacin: 0.6 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 0.2 mg
  • Vitamin e: 0.9 mg
  • Folate: 59.8 ug
  • Vitamin k: 25.9 ug
Minerals in pomegranate juice (1 cup):
  • Calcium: 27.4 mg
  • Potassium: 532.9 mg
  • Iron: 0.2 mg
  • Magnesium: 17.4 mg
  • Zinc: 0.2 mg
  • Selenium: 0.7 ug
  • Phosphorus: 27.4 mg
  • Copper: 0.1 mg
  • Manganese: 0.2 mg
  • Choline: 12 mg
There is no significant amounts of vitamin a, thiamin, riboflavin, pantothenic acid or vitamin b12 in pomegranate juice.

Similar to Pomegranate Juice for Potassium

Here are some other fruits or fruit juices with similarly abundant amounts of potassium to pomegranate juice:

Flavonoids and Carotenoids in Pomegranate Juice [3]

Pomegranate juice contains a couple of healthy phytonutrients and antioxidants, specifically flavonoid quercetin. In one cup of pomegranate juice:

  • Quercetin: 2.76 mg

Pomegranate Juice Nutrition Chart

Pomegranate Juice:

( - g )

calories
KCAL %
carbohydrates
G %
dietary fiber
G %
sugar G
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
protein
G %
Vitamin C
MG %
calcium
MG %
iron
MG %
magnesium
MG %
potassium
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
Vitamin E
MG %
Vitamin K
UG %
Water G
zinc
MG %
phosphorus
MG %
sodium
MG %
copper
MG %
manganese
MG %
selenium
UG %
choline
MG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Pomegranate Juice in Cooking

Pomegranate juice is in the top 25% most popular ingredients for recipes. Pomegranate Juice can be consumed raw and is often chilled before cooking or serving. Most recipes call for one or two cups of pomegranate juice.

Friends and Relatives of Pomegranate Juice

Other similar relatives:


get Nutrition for food