Does POM Have Health Benefits? An In-Depth Look

December 14, 2025 •

3 min read

Research consistently shows that pomegranates are packed with potent antioxidants, often surpassing the levels found in red wine and green tea. POM Wonderful 100% Pomegranate Juice, in particular, is noted for its high concentration of these health-promoting compounds, raising the question: does POM truly have health benefits, and what does the science say?.

Quick Summary

This article examines the scientific evidence behind the health claims associated with POM Wonderful 100% Pomegranate Juice, focusing on its antioxidant strength, effects on heart health, anti-inflammatory properties, and potential impact on other bodily functions based on recent studies.

Key Points

Powerful Antioxidants: Pomegranate juice, and particularly POM, contains high levels of polyphenols like punicalagins, which offer significant antioxidant activity, exceeding that of red wine and green tea.
Heart Health Support: Research suggests that pomegranate juice can benefit heart health by helping to lower blood pressure, reduce inflammation, and protect against the oxidation of LDL cholesterol.
Anti-Inflammatory Effects: Pomegranate's potent anti-inflammatory properties may help manage chronic inflammatory conditions such as rheumatoid arthritis and inflammatory bowel disease.
Potential Anticancer Properties: Preliminary lab and animal studies indicate that pomegranate extract may inhibit the growth of certain cancer cells, but human trials are still needed.
High in Sugar: While rich in nutrients, pomegranate juice contains a high concentration of natural sugars and lacks the fiber of the whole fruit, which can cause blood sugar spikes.
Medication Interactions: Pomegranate juice can interact with certain medications, including blood thinners and some blood pressure and cholesterol drugs. Consultation with a doctor is advised.
Nutrient-Dense Fruit: The whole pomegranate fruit is a better source of fiber and vitamin C than the juice, offering a more balanced nutritional profile.
A 'Superfood' with Cautions: Due to its dense nutritional content and anti-inflammatory properties, pomegranates are often labeled a 'superfood,' but it's important to consume them mindfully.

Unlocking the Antioxidant Power of Pomegranates

Pomegranates are celebrated for their high antioxidant content, primarily from compounds called polyphenols. These molecules are crucial for combating oxidative stress, a process that can lead to cellular damage and inflammation.

Punicalagins: POM's Most Potent Polyphenols

One of the most powerful antioxidants in pomegranates are punicalagins, which are found in high concentrations in the juice and peel. Studies suggest that these specific compounds give pomegranate juice an antioxidant capacity that is significantly higher than many other popular beverages.

A study published in the Journal of Agricultural and Food Chemistry noted that pomegranate juice has up to three times the antioxidant activity of both green tea and red wine.
A UCLA analysis also ranked POM Wonderful 100% Pomegranate Juice highest in antioxidant content and potency among several top consumer beverages tested, including berry-flavored antioxidant waters and green tea.

The Heart-Healthy Benefits of Pomegranate Juice

Numerous studies have investigated the impact of pomegranate juice on cardiovascular health, yielding promising results, primarily linked to its high antioxidant and anti-inflammatory properties.

Pomegranate polyphenols may help protect against atherosclerosis, the hardening and thickening of artery walls caused by plaque buildup. By reducing oxidative stress and inflammation, the juice can help maintain healthy arteries.
Some research indicates that daily consumption of pomegranate juice may help lower systolic and diastolic blood pressure, a key risk factor for heart attacks and strokes.
While more research is needed, some studies suggest that pomegranate juice consumption can increase the activity of HDL-associated paraoxonase 1 (PON1), an enzyme that helps break down harmful oxidized lipids in the body.

Potential Cancer-Fighting Properties

While largely limited to laboratory studies and animal models, research has explored the potential anti-cancer effects of pomegranate components. Polyphenols in pomegranate extract have been shown to slow the reproduction of cancer cells and, in some cases, induce apoptosis (cell death). However, human clinical trials are still needed to confirm these findings and understand the true potential of pomegranate in cancer prevention and treatment.

Addressing Inflammation and Digestion

Beyond heart health, pomegranate's anti-inflammatory properties may offer benefits for other inflammatory conditions.

Pomegranate extract has shown potential in mitigating symptoms of inflammatory bowel diseases (IBD) and rheumatoid arthritis (RA). Animal and lab studies point to the anti-inflammatory effects of pomegranate polyphenols, suggesting a role in reducing chronic inflammation.
The fiber in whole pomegranates supports digestive health by feeding beneficial gut bacteria. While POM juice contains minimal fiber, the polyphenols may still support a healthy gut microbiome.

Comparison of Pomegranate Forms


Feature	Whole Pomegranate	POM Wonderful 100% Juice
Fiber Content	High	Minimal
Polyphenols (Antioxidants)	High	Very High (includes peel components)
Sugar Content	Natural fruit sugars, moderated by fiber	High concentration of natural fruit sugars
Vitamin C	High	Can vary; minimal in pasteurized juice
Potassium	High	High
Blood Sugar Impact	Less likely to cause spikes due to fiber	Can cause sharp blood sugar spikes without fiber

Potential Side Effects and Considerations

While generally safe for most, there are important considerations for incorporating pomegranate products into your diet, especially juice.

Potential Concerns:

High Sugar Content: Pomegranate juice contains concentrated fruit sugars, which can be a concern for people with diabetes or those monitoring sugar intake. Whole fruit provides fiber that helps mitigate blood sugar spikes.
Medication Interactions: Pomegranate juice may interact with certain medications, including blood thinners like warfarin and some cholesterol or blood pressure medications. Its effect on blood pressure can also be a concern for people who already have low blood pressure.
Digestive Discomfort: Excessive consumption, particularly of the juice, may cause digestive issues like diarrhea or bloating in some individuals.
Allergic Reactions: Though uncommon, allergic reactions can occur, with symptoms including itching, swelling, or difficulty breathing.

Conclusion: The Bottom Line on POM's Health Benefits

POM Wonderful 100% Pomegranate Juice, derived from whole-pressed pomegranates, is a potent source of antioxidants like punicalagins. The extensive research, while including many small-scale human trials, animal studies, and lab tests, points to several potential benefits, particularly in heart health, blood pressure reduction, and anti-inflammatory effects. However, the high sugar content and potential medication interactions, especially with the juice format, necessitate a balanced approach. Consuming the whole fruit offers the added benefit of fiber, which can help regulate blood sugar impact. As with any dietary change, individuals with pre-existing health conditions or those on medication should consult a healthcare provider to ensure it aligns with their wellness goals. The scientific journey to fully understand pomegranate's therapeutic potential is ongoing, but its reputation as a health-boosting fruit is well-supported by its powerful antioxidant profile.

Frequently Asked Questions

Yes, POM Wonderful 100% Pomegranate Juice is a rich source of antioxidants, primarily polyphenols, which have been linked to several health benefits, including improved heart health and reduced inflammation. However, it is also high in natural sugar and lacks the fiber of the whole fruit, so moderation is key.

There is no universally 'best' time to drink pomegranate juice. Some people prefer it in the morning for an energy boost, while others incorporate it with meals. Its benefits are not dependent on the time of day, but consuming it with a meal may help temper the blood sugar impact due to its high sugar content.

Individuals with diabetes should be cautious with POM juice due to its high sugar content, which can cause blood sugar spikes. It is best to consult a doctor to determine if it is safe to incorporate into a meal plan and to always choose 100% juice without added sugars.

Yes, pomegranate juice may interfere with certain medications. This is especially true for blood thinners like warfarin, as well as some blood pressure and cholesterol-lowering drugs. Always speak with a healthcare provider before adding pomegranate juice to your diet if you take any prescription medications.

Excessive consumption of pomegranate juice can lead to side effects such as digestive discomfort, diarrhea, or bloating. The high acidity of the juice may also trigger heartburn or reflux in some individuals. Allergic reactions are also possible, though rare.

The whole fruit is often considered more beneficial because it contains higher levels of fiber and vitamin C, which are largely lost in the juicing process. The fiber in the fruit helps to slow the absorption of its natural sugars. While the juice retains potent antioxidants, the whole fruit offers a more balanced nutritional profile.

Some studies suggest pomegranate extract may help reduce the formation of kidney stones. However, due to its high potassium content, people with kidney disease should consult their healthcare professional before consuming pomegranate or POM juice regularly.

While some evidence suggests pomegranate consumption may have a beneficial effect on body weight, POM juice itself contains a lot of sugar and lacks the fiber of the fruit, which could counteract weight loss goals. There is currently insufficient evidence to suggest it directly aids in weight loss.