Pomegranate calories
At 83 kcal per 100 g, pomegranate gets 81% of its energy from carbs, 7% from protein and 12% from fat. One 87 g serving is about 72 kcal.
A serving covers about 4% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 65 to 79 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (87 g) |
|---|---|---|
| kcal | 83 | 72 |
| Protein, g | 1.7 | 1.5 |
| Fat, g | 1.2 | 1.0 |
| Carbs, g | 18.7 | 16.3 |
| Fiber, g | 4.0 | 3.5 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 44 g | 36 kcal | 32-40 | 1,100 |
| 1 · 87 g | 72 kcal | 65-79 | 2,200 |
| 1½ · 130 g | 108 kcal | 97-119 | 3,400 |
| 2 · 174 g | 144 kcal | 130-159 | 4,500 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 2,200 steps, or 18 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Fruit varies mostly by size. A small banana and a large one can differ by 60 kcal, so something for scale in the frame helps.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Pear | 57 | 101 kcal / 178 g | 0.4 g |
| Mango | 60 | 99 kcal / 165 g | 0.8 g |
| Kiwi | 61 | 42 kcal / 69 g | 1.1 g |
| Cherries | 63 | 97 kcal / 154 g | 1.1 g |
| Grapes | 69 | 104 kcal / 151 g | 0.7 g |
| Persimmon | 70 | 118 kcal / 168 g | 0.6 g |
| Figs | 74 | 37 kcal / 50 g | 0.8 g |
| Pomegranate | 83 | 72 kcal / 87 g | 1.7 g |
| Banana | 89 | 105 kcal / 118 g | 1.1 g |
Lightest in this group per 100 g: Pear.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 169134 (Pomegranates, raw).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in pomegranate?
Pomegranate has about 83 kcal per 100 g. A typical 87 g serving is about 72 kcal, and realistically anywhere from 65 to 79 kcal depending on the recipe and portion.
How much protein is in pomegranate?
1.7 g of protein per 100 g, or about 1.5 g in a 87 g serving.
Your plate isn't a lab sample
Snap your own pomegranate and Kalorea estimates what's actually on your plate, with a range and macros.