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Pomegranate has a low glycemic index of 35 (typical range 30 to 42). A serving of 0.5 cup arils (seed/juice sacs) (87 g) has a glycemic load of 4, which is low. Per 100 g it provides 83 calories, 1.7 g protein, 18.7 g carbohydrate (4 g fiber, 13.7 g sugars) and 1.2 g fat.
Serving used for glycemic load: 0.5 cup arils (seed/juice sacs) (87 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 83 kcal | 72 kcal |
| Protein | 1.7 g | 1.5 g |
| Carbohydrate | 18.7 g | 16.3 g |
| Fiber | 4 g | 3.5 g |
| Sugars | 13.7 g | 11.9 g |
| Fat | 1.2 g | 1 g |
| Saturated fat | 0.1 g | 0.1 g |
| Sodium | 3 mg | 3 mg |
| Potassium | 236 mg | 205 mg |
Other fruits with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Kiwifruit | 53 | 4 |
| Sweet Cherry | 22 | 4 |
| Cranberry | 45 | 4 |
| Strawberry | 40 | 4 |
| Sour Cherry | 22 | 4 |
Pomegranate has a glycemic index of 35, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 0.5 cup arils (seed/juice sacs) (87 g) serving is 4, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of pomegranate has a glycemic load of 4 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Pomegranate has 83 calories per 100 g, and about 72 calories in a 0.5 cup arils (seed/juice sacs) (87 g) serving.
Pomegranate is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Pomegranates, raw” (FDC 169134). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group from our NOVA reference list.
General information, not medical advice.
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