The pomegranate is a berry fruit and under its thick leathery skin has several chambers in which its red, juicy and sweet-sour seed kernels grow.

Its thick skin protects the berries and allows the fruit to be stored for up to two or three weeks. The skin and the fruit’s leathery white partitions are inedible. The edible part is the juicy red flesh of the seed kernels, which has a high content of natural antioxidants. Pomegranates should be fully mature when you purchase them, because if or when they are harvested too early, pomegranates do not continue to ripen and the taste doesn’t improve. Pomegranate seeds add beautiful splashes of color to fruit salads and to desserts. The red juice can also be used in sorbets, jellies or fruit juice drinks. When cooked with sugar, they produce the well-known grenadine syrup.

Season: from September to January

Nutritional Value Table

per 100 g edible portion
Energy Nutrients Minerals Vitamins
78 kcal Protein 0.7 g Sodium 7 mg Beta Carotene 7 µg
326 kJ Fat 0.6 g Potassium 290 mg Folic Acid 7 µg
  Carbohydrates 16.7 g Calcium 8 mg B1 0.05 mg
  Dietary Fibers 2.2 g Phosphorus 17 mg B6 0.1 mg
    Magnesium 3 mg C 7 mg
      E 0.2 mg

Energy: 78 kcal, 326 kJ

Nutrients: Protein 0.7 g, Fat 0.6 g, Carbohydrates 16.7 g, Dietary Fibers 2.2 g

Minerals: Sodium 7 mg, Potassium 290 mg, Calcium 8 mg, Phosphorus 17 mg, Magnesium 3 mg

Vitamins: Beta Carotene 7 µg, Folic Acid 7 µg, B1 0.05 mg, B6 0.1 mg, C 7 mg, E 0.2 mg

Did you know...?

The fruit’s skin contains a lot of tannic acid, which can leave brownish spots on clothes and table linen. Pomegranates open well under water. Would you like to learn how to open a pomegranate and extract its seeds without its juice spraying all over you? Here, you can find out how.

1 portion a day corresponds to:

One Pomegranate