Pomegranate Calories and Macros — Nutrition Facts per ½ cup arils (87g)

Tracking pomegranate? Expect 72 calories per ½ cup arils (87g), with 1.5g of protein, 16.3g of carbs, and 1g of fat. The full micronutrient picture and goal-fit notes follow, with figures drawn from USDA FoodData Central.

Pomegranate nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Arils (the seeds and juicy flesh) only — a whole fruit yields roughly a cup and a half. Denser in calories than most people expect for a 'berry-like' fruit.

How does pomegranate fit your goals?

Pomegranate is a carb-dominant food, with 16.3g of carbohydrate per ½ cup arils (87g). That makes it a useful pre- or post-training fuel source, especially for endurance work or higher-volume strength sessions. If you're tracking for fat loss, the lever isn't avoiding carbs — it's portioning them around the parts of your day where the energy is actually used.

Diet-wise, pomegranate fits vegan and vegetarian eating patterns.

Micronutrients worth noting

Beyond the macros, pomegranate pulls real weight on fiber (13% DV) and vitamin C (10% DV) per ½ cup arils (87g) — the kind of micronutrient density that calorie counts alone don't show.

How pomegranate compares to other fruits

Tracking pomegranate in Bento Bunny

Logging foods like pomegranate manually means digging through a database, picking the right entry, and adjusting the serving size — multiple taps per meal. With Bento Bunny's AI photo tracking, you snap one picture and the macros land in your daily total automatically. For pomegranate specifically, the model recognises typical portion sizes well, so the numbers above will land within a few percent of what you'd get from manual weighing.

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