Pomegranate seeds, called arils, are juicy ruby-red pips inside a leathery skin. They are rich in polyphenols and provide useful amounts of vitamin C and fibre.
Eat the fresh arils raw, including the crunchy seed inside, to get the full fibre and polyphenol benefit.
Where Pomegranate, flesh and pips Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 240 mg | 12% | |
| Phosphorus | 29.0 mg | 4% | |
| Vitamin C | 13.0 mg | 16% | |
| Calcium | 12.0 mg | 2% | |
| Magnesium | 11.0 mg | 3% | |
| Vitamin A (RE) | 5.00 µg | 1% | |
| Chloride | 2.00 mg | 0% | |
| Iron | 0.700 mg | 5% | |
| Pantothenic Acid (B5) | 0.570 mg | 10% | |
| Niacin equivalents (NE) | 0.500 mg | 3% | |
| Zinc | 0.400 mg | 4% | |
| Vitamin B6 | 0.310 mg | 22% | |
| Niacin (B3) | 0.300 mg | 2% | |
| Copper | 0.170 mg | 17% | |
| Thiamin (B1) | 0.050 mg | 5% | |
| Riboflavin (B2) | 0.040 mg | 3% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Monounsaturated fat | 0.100 g | — | |
| Trans fat | 0.000 g | — | |
| Glucose (dextrose) | 6.40 g | — | |
| Fructose | 5.20 g | — | |
| Sucrose | 0.200 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 20.0 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.