Pomegranate is one of the famous fruits that is characterized by its sweet sour taste, and enjoying it is not limited to just eating it fresh as a fruit, but also to use it in preparing many delicious cooking recipes, in addition to its many benefits for the body, due to the vitamins and minerals it contains important for the body. So, if you want to know more about the most important nutritional values ​​and calories in pomegranate in detail, follow this article.

The most important nutritional values ​​and calories in pomegranate

calories in pomegranate
calories in pomegranate

One pomegranate, which weighs 282 grams, contains many elements and nutritional values, as it is one of the rich sources of fiber. potassium, phosphorous, magnesium and calcium, and the US Department of Agriculture has identified the most important of those values ​​and calories in pomegranate as follows:

  • 234 calories
  • 3.3 grams of fat
  • 8.4 mg of sodium
  • 29 grams of carbohydrates
  • 11.3 grams of fiber
  • 38.6 grams of sugars
  • 4.7 grams of protein
  • 666 milligrams of potassium
  • 33.8 mg of magnesium

First: carbohydrates

calories come The calories from pomegranate are primarily from carbohydrates, and one medium fruit contains 21 grams of sugar, in addition to 6 grams of fiber.

On the same level, the US Department of Agriculture indicated that the number of carbohydrates, sugars and calories in pomegranate juice is different from any other fruit, as a cup of pomegranate juice contains 134 calories, 33 grams of carbohydrates, 31 grams of sugar and 0 grams of fiber.

Second: fats

Pomegranate contains a small amount of fat, as one fruit contains less than 1 gram of saturated fat, polyunsaturated fat and monounsaturated fat, so eating it or including it in our diet will not affect much, and it is unlikely that these small amounts will happen A big difference in your diet unless it is consumed in large quantities.

Third: protein

Pomegranate contains a small amount of protein as the medium fruit contains only 3 grams of protein.

Fourth: vitamins and minerals

Fresh pomegranate contains many vitamins and minerals important to the body, for example it contains 18% of the recommended daily value of vitamin C, in addition to 28% of the recommended daily value of vitamin K, as for minerals, copper represents 27% of it, in addition to To 15% folate and 10% potassium, according to the USDA.

Fifth: calories in pomegranate

A pomegranate contains 234 calories, 81% of which come from carbohydrates, 12% from fat, and 8% from protein.

Read also: How many calories are in fruits?

The most important health benefits of pomegranate

calories in pomegranate
calories in pomegranate

Pomegranate contains many elements and nutritional values, which in turn provide many benefits to the body, the most important of which are the following:

Helps build bones, cartilage and muscles

Pomegranate contains Vitamin C, which contains ascorbic acid, is essential for good bone structure, cartilage, muscle and blood vessels, as it promotes iron absorption and promotes wound healing.

Fights oxidative stress

Pomegranate is characterized by its ability to reduce the harmful effects of free radicals thanks to its antioxidant activity, which prevents many types of cancer, cardiovascular diseases and many other diseases that stress plays a cause in their occurrence, and pomegranate also contains It contains other antioxidant compounds like quercetin and anthocyanins, which also repair cell damage caused by oxidative stress.

Regulates blood sugar

Pomegranate provides a greater amount of fiber to the body than is eaten in each meal. These fibers enhance the feeling of satiety and improve the health of the digestive system. It may help lower blood cholesterol, as well as slow the absorption of sugar, so the level of glucose in the blood does not rise after eating.

lowers blood pressure

Numerous research suggests that drinking a glass of pomegranate juice It can help reduce systolic and diastolic blood pressure, making it beneficial for people with high blood pressure or cardiovascular disease.

Here ends today’s article in which we presented you with the most important values ​​and calories in pomegranate, and after you know them, do not miss the opportunity to include it in your diet.

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