Are white pomegranate seeds ok to eat? A definitive guide

December 16, 2025 •

3 min read

According to Healthline, the pomegranate's edible seeds, known as arils, consist of a tiny white seed encased in a juicy red pulp. When you open this fruit, it is common to notice not only the vibrant red arils but also the small, crunchy white seed at their core, leading many to question its edibility. This guide will provide a clear explanation and set the record straight on what parts are safe to consume.

Quick Summary

The small white seeds inside the pomegranate's red arils are edible and healthy. However, the white, spongy, bitter membrane or pith that separates the arils should be discarded.

Key Points

Edible Seeds: The small, hard white seeds inside the red arils are safe and nutritious to eat.
Bitter Pith: The white, spongy membrane or pith separating the arils is bitter and should be discarded.
High in Fiber: The edible white seeds are a great source of insoluble fiber, beneficial for digestion.
Potential for Blockage: Overconsumption of the seeds may pose a risk of intestinal blockage for individuals with chronic constipation.
Simple Separation: Submerging the cut pomegranate in water is an easy way to separate the edible arils from the unwanted pith.
Taste Difference: The edible aril, with its inner seed, offers a sweet-tart taste, while the pith is distinctly bitter.

Understanding the Pomegranate's Anatomy

To understand what parts of a pomegranate are safe to eat, it's essential to know its structure. A pomegranate consists of a tough, inedible outer rind, a bitter, spongy white membrane (pith), and numerous red arils. Each aril is a juice sac that contains a single small, white seed at its center. This distinction between the internal white seed and the surrounding white pith is the key to resolving the common confusion.

The Edible White Seed

The tiny white seed found inside each juicy aril is perfectly safe to eat. It is the fibrous part of the aril that provides a satisfying crunch. While the flavor is very mild, these seeds are packed with nutrients and are an excellent source of insoluble fiber. Most people eat the aril, including this small seed, without even thinking about it. Eating the seeds is beneficial for digestive health, as the fiber helps promote regular bowel movements and can aid in preventing constipation. For most healthy individuals, swallowing the whole seeds poses no risk.

The Inedible White Pith

The white, spongy material that acts as a divider inside the pomegranate is called the pith or membrane. While it is technically not poisonous, it is known for its unpleasantly bitter and astringent taste. The taste is caused by a high concentration of tannins, a natural polyphenol found in plants. Due to its tough texture and bitter flavor, it is almost always discarded. To separate the edible arils from this bitter pith, many people submerge the pomegranate sections in water. The heavy arils sink while the lightweight pith floats to the top, making it easy to skim off and discard.

Nutritional Breakdown of Pomegranate Parts

While the entire aril, including the inner white seed, offers numerous health benefits, it's worth noting how the different components contribute to the fruit's overall nutritional profile.

Pomegranate Aril (Including the White Seed) vs. White Pith


Feature	Pomegranate Arils (Juice Sac & White Seed)	White Pith/Membrane
Edibility	Edible and nutritious.	Technically edible, but unpleasant in taste.
Taste	Sweet and tart.	Bitter and astringent.
Texture	Juicy pulp with a crunchy, fibrous center.	Spongy and tough.
Nutritional Value	Rich in antioxidants, fiber, Vitamin C, Vitamin K, and folate.	Contains some antioxidants, but is generally discarded.
Fiber Type	Contains both soluble and insoluble fiber.	Mostly insoluble, lignin-based fiber.
Culinary Use	Eaten raw, in salads, desserts, and smoothies.	Typically discarded, though extracts are sometimes used.

Practical Tips for Eating Pomegranates

If you want to enjoy the sweet, jewel-like arils without the bitter pith, here are some tips:

The Water Method: Cut the pomegranate into quarters and place the pieces in a bowl of water. Gently rub the arils off the membrane with your fingers. The edible arils will sink while the white pith will float, making it easy to scoop out the unwanted parts.
The Spoon Method: Halve the pomegranate. Hold one half over a bowl and firmly tap the back of the fruit with a wooden spoon. This helps to dislodge the arils from the membranes.
Easy Separation: The white membranes follow the natural ridges of the pomegranate. By scoring the fruit along these ridges, you can pull it apart into sections, making separation easier.

Potential Considerations

While the white seeds are safe for most, individuals with specific health conditions should be cautious. For people with chronic constipation or other bowel issues, consuming a very large quantity of pomegranate seeds could potentially increase the risk of intestinal blockage due to the high insoluble fiber content. As with any high-fiber food, moderation is key. If you have any concerns, it is always best to consult with a healthcare professional.

For more detailed nutritional information on pomegranates and their health benefits, visit the Healthline website: https://www.healthline.com/nutrition/can-you-eat-pomegranate-seeds.

Conclusion

In summary, the small, crunchy white seeds found at the center of a pomegranate's juicy red arils are completely fine to eat and are a good source of dietary fiber. The inedible part to avoid is the larger, white, spongy pith that holds the arils in place, which is bitter and tough. By properly separating the edible arils from the unwanted pith, you can enjoy the sweet and tangy flavor of this nutritious fruit and reap all of its health benefits without any unpleasant surprises.

Frequently Asked Questions

The small white item at the center of each juicy red aril is the actual pomegranate seed. It is edible, fibrous, and safe to consume.

No, the white, spongy membrane (pith) is not poisonous. However, it is extremely bitter and tough, so most people discard it for a better eating experience.

Yes, it is generally safe for most people to swallow pomegranate seeds whole. They are a source of dietary fiber and pass through your digestive system unchanged.

Some people avoid eating the crunchy inner seeds, though they are edible. Others with chronic constipation might need to limit their intake due to the high fiber content, which can potentially cause intestinal blockage in large amounts.

A popular method is to cut the pomegranate and submerge the pieces in a bowl of water. The edible arils will sink, and the bitter white pith will float, allowing you to easily separate and remove it.

Yes, there are different varieties of pomegranates, and some may have lighter-colored arils. Even in these varieties, the small inner seed is edible, but the bitter, separating pith remains the same.

The inner white seeds contribute to the pomegranate's high fiber content, which promotes good digestive health. They also contain essential nutrients and fatty acids that offer health benefits.