Dr. Steven Pratt, co-author of "The Superfoods Rx," puts pomegranates on his list of foods that are unusually good for you. Though it can still be difficult to find actual pomegranates, pomegranate juice is available at most large and specialty supermarkets nationwide.
Serving Size and Calories
The U.S. Department of Agriculture gives information for 1 cup of pomegranate juice made from concentrate. A serving this size contains 134 calories, of which six come from fat. Of the remaining calories, one comes from protein and 127 come from carbohydrates.
Carbohydrates
A serving of pomegranate juice from concentrate contains 32.7 g of carbohydrate, about 11 percent of the USDA daily allowance. More than 31 of these grams are sugars. According to Walter Willett of the Harvard School of Public Health, sugars are the least healthful form of carbohydrate. They break down quickly, flooding your bloodstream with glucose. The result is a rush of blood sugar, followed by a crash.
Fats
One cup of pomegranate juice contains 0.7 g of fat, of which saturated and unsaturated fats comprise 0.2 g each. According to Willett, it's the ratio of saturated fats to unsaturated fats that's most important when considering the fat profile of any given food.
Protein
A serving of pomegranate juice from concentrate contains just 0.4 g of protein, a little less than 1 percent of the USDA daily recommended allowance. Because it comes from a plant source, this is an incomplete protein. It contains only some of the amino acids your body needs for optimal tissue health. For best results, you should eat it along with a complementary protein.
Vitamins
One cup of pomegranate juice contains 32 percent of your daily allowance of vitamin K, 15 percent of your folate and 7 percent of your pantothenic acid. It also contains 5 percent each of your vitamin E and vitamin B-6, as well as between 2 percent and 3 percent of thiamine, riboflavin and niacin.
Minerals
A serving of pomegranate juice delivers 15 percent of your daily potassium and 12 percent of your manganese. It contains between 1 percent and 4 percent of your calcium, iron, magnesium, zinc, copper and selenium. This comes at the cost of 22.4 mg of sodium per cup, just 1 percent of your recommended allowance.
References
- "Eat, Drink and Be Healthy"; Dr. Walter Willett, et al; 2006
- "National Nutrient Database for Standard Reference," U.S. Department of Agriculture; 2009
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