The term "seed" refers to the edible portion of the pomegranate. Technically, the seed is inside an edible sac, along with a sweet juice. The entire seed sac -- also known as an aril -- is sweet and refreshing and a good source of fiber, vitamins and other nutrients.
Calories, Fat, Cholesterol and Sodium
According to the USDA Nutritional Database, 1/2 cup of pomegranate seeds in the sac contains about 72 calories. The pomegranate is very low in fat, with only 1.02 g of total fat and 0.1 g of saturated fat. It contains virtually no cholesterol, and only about 3 mg of sodium. Keeping your fat, cholesterol and sodium intake low can help reduce your risk of disorders like stroke and heart disease.
Carbohydrates and Protein
A half-cup of pomegranate seeds contains about 16.3 g of carbohydrates, with about 3.5 g of total dietary fiber. Fiber is an important component of your diet that keeps your digestion tract healthy and functioning properly. The pomegranate also contains 1.45 g of protein, which your body needs to build muscle and heal after physical exercise.
Vitamins
A half-cup of pomegranate seeds is also rich in several different vitamins and antioxidants. A serving contains 33 mcg of folate; 14.3 mcg of vitamin K; 8.9 mg of vitamin C; and 6.6 mg of choline. It also contains small amounts of most of the other B complex vitamins, including thiamin, riboflavin, nicain, pantothenic acid and vitamin B-6. B vitamins work together to help your body process food through digestion to generate energy.
Minerals
In 1/2 cup of pomegranate seeds, there are 205 mg of potassium, a mineral that your body uses for such functions as conducting electricity and helping your muscles contract. Pomegranate also contains 31 mg of phosphorus, 10 mg of magnesium and 9 mg of calcium, plus small amounts of zinc, copper, manganese, iron and selenium.
References
- USDA: National Nutrient Database: Pomegranates, Raw - 0.5 Cup Arils (Seed/Juice Sacs)
- UMMC; Fiber; David Zieve, MD, MHA, et al.; February 2010
- UMMC; Protein in Diet - All Information; David Zieve, MD, MHA et al; July 2009
- UMMC; Sodium in Diet - All Information; Patrika Tsai, MD; June 23, 2008
- UMMC; Vitamin B9 (Folic Acid); Steven D. Ehrlich, NMD; May 2009
- UMMC; Potassium; Steven D. Ehrlich, NMD; May 2009
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