Pomegranate juice is naturally quite low in calories and fat. It is a good source of several important vitamins, minerals and other nutrients. However, as is the case with most juices, it should not be treated as a total replacement for the fruit itself because the juice tends to contain less of certain nutrients, such as dietary fiber, than is found in the original fruit.
Calories, Fat, Cholesterol and Sodium
A serving of low-calorie pomegranate juice is one cup, or about 8 oz. That size serving contains 134 calories, with 0.72 g of total fat and 0.19 g of saturated fat. It contains no dietary cholesterol and 22 mg of sodium. Although your body needs some sodium for good health, according to the Mayo Clinic, many people consume far more sodium than necessary -- potentially leading to an increased risk of stroke and heart disease.
Carbohydrates and Protein
Each cup of pomegranate juice contains 32.69 g of total carbs, with 0.2 g of dietary fiber and 31.5 g of total sugars. It also contains 0.37 g of protein. According to the Centers for Disease Control and Prevention, your body uses protein to continually rebuild its cells. Adult men need about 56 g of protein per day, while adult women need about 46 g per day.
Vitamins
Pomegranate juice contains 60 mcg of total folate, which, according to the Office of Dietary Supplements, is one of the B vitamins your body uses to help generate usable energy. The juice also contains 0.2 mg of vitamin C, 0.95 mg of vitamin E, 25.9 mcg of vitamin K and 12 mg of choline.
Minerals
By far the most prevalent mineral in pomegranate juice is potassium -- each cup contains 533 mg of the mineral. Your body uses potassium for purposes such as conducting electrical signals, contracting muscles and pumping blood. Pomegranate juice also contains 27 mg each of calcium and phosphorus, 17 mg of magnesium, and 0.25 mg of iron.
References
- University of Maryland Medical Center; "Potassium"; Steven Ehrlich; May 2009
- MayoClinic.org; "Pass on the Salt: Most Americans Would Benefit from Lower Sodium Intake"; September 2009
- Centers for Disease Control and Prevention; "Protein"; February 2011
- Office of Dietary Supplements: Dietary Supplement Fact Sheet -- Folate
- MedlinePlus: B Vitamins
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