Does pom juice have nitrates? Separating fact from fiction

December 12, 2025 •

3 min read

According to one analysis, pomegranate juice contains approximately 12.93 mg of nitrate per liter, a very low amount when compared to many high-nitrate vegetables. This fact brings clarity to the question: does pom juice have nitrates, and should this be a concern for your health-conscious diet?

Quick Summary

Pomegranate juice contains low, natural nitrate levels, unlike the potentially harmful synthetic nitrates in processed meats. Its powerful antioxidants are key to its health benefits, including boosting beneficial nitric oxide and mitigating potential risks.

Key Points

Low Nitrate Content: Pomegranate juice contains only a small, naturally occurring amount of nitrates, significantly less than leafy green or root vegetables.
Antioxidant Protection: The potent polyphenolic antioxidants in pomegranate juice are critical because they protect against the oxidative destruction of nitric oxide, preventing the formation of potentially harmful compounds.
Nitric Oxide Boost: The interaction of pomegranate's components boosts nitric oxide bioavailability, which can improve blood flow, heart health, and exercise performance.
Natural vs. Added Nitrates: Nitrates found naturally in fruits differ from the synthetic nitrates added to processed meats, which lack the antioxidant protection and can form carcinogens when heated.
Not a Major Source: You would need to consume an extremely high quantity of pomegranate juice to rely on it as a significant source of dietary nitrates.
Health Benefits Outweigh Risks: The strong health benefits associated with consuming pomegranate juice and its antioxidants far outweigh any potential risk from its trace nitrate levels.

The Lowdown on Nitrates in Pomegranate Juice

Yes, pomegranate juice contains nitrates, but in very small, naturally occurring quantities. Nitrates are simple molecules consisting of nitrogen and oxygen, found naturally in soil, water, and plants. While leafy greens like spinach and root vegetables such as beets are known for their high nitrate content, fruits generally contain much less. The small amount of nitrate found in pomegranate juice is a natural part of the fruit's composition, not a synthetic additive used for preservation like in some cured meats.

The key distinction lies in the source and the surrounding nutritional profile. The nitrates in pomegranate juice are accompanied by high concentrations of potent antioxidants, such as polyphenols. These antioxidants are crucial because they protect the body's conversion process of nitrates into beneficial nitric oxide (NO), preventing the formation of potentially harmful nitrosamines. This protective effect is a significant reason why natural, vegetable-based nitrates are viewed differently from the nitrates added to processed meats.

The Antioxidant Advantage of Pomegranate Juice

Pomegranate juice's true power comes from its unique combination of nitrates and a massive antioxidant load. These antioxidants are so effective that they protect nitric oxide from oxidative destruction. In contrast, processed meats, which often contain nitrates, lack this protective antioxidant component, making them a higher-risk source of nitrates, especially when cooked at high heat.

Research has shown that consuming pomegranate juice can enhance nitric oxide bioavailability, leading to improved blood flow and reduced oxidative stress. This mechanism is different from simply ingesting nitrates, as the polyphenols in pomegranate actively support the body's natural processes. This has led to studies observing benefits like improved exercise performance and muscle recovery in athletes consuming pomegranate juice or extract.

Natural Nitrates vs. Added Nitrates: A Comparison

Nitrates from plant-based sources like fruits and vegetables behave differently in the body than nitrates added to processed foods. The difference is primarily due to the presence of vital nutrients and the way they are absorbed and metabolized.

Comparing Nitrate Sources

Natural Sources:

Fruits and vegetables: Contain naturally occurring nitrates, often in a complex matrix with antioxidants and other phytonutrients.
Mechanism: The nitrates are converted into beneficial nitric oxide in the body, a process protected by co-ingested antioxidants like those in pomegranate and spinach.
Health Effects: Associated with positive cardiovascular effects, including lower blood pressure and improved blood flow.

Added Sources:

Processed meats: Nitrates (like sodium nitrite) are added synthetically as a preservative and to maintain color and flavor.
Mechanism: When exposed to high heat and protein, these added nitrates can form nitrosamines, which have been classified as carcinogenic.
Health Effects: High consumption is linked to an increased risk of certain cancers, particularly colorectal cancer.

How Pomegranate Juice Stacks Up Against Other Sources


Food Source	Typical Nitrate Level	Antioxidant Content	Health Context
Pomegranate Juice	Low (~12.93 mg/L)	Very High	Natural, beneficial conversion to nitric oxide, protects against oxidative stress.
Beet Juice	High	Medium to High	Known as a primary source of dietary nitrates for blood flow and exercise performance.
Spinach	Very High (up to ~741 mg/100g)	High	One of the highest natural nitrate sources, with strong antioxidant content.
Cured Meats (e.g., Bacon)	Varies (added)	Low	Lacks protective antioxidants; high heat can produce harmful nitrosamines.

Conclusion: The Final Verdict on Pom Juice and Nitrates

In conclusion, while it is true that pomegranate juice does contain a small, natural amount of nitrates, the evidence suggests this is not a cause for concern. The key is the presence of the fruit's abundant antioxidants, which steer the metabolic pathway towards producing beneficial nitric oxide and away from harmful nitrosamines. This puts pomegranate juice in a different and healthier category than processed foods with added synthetic nitrates. Consumers can confidently enjoy pomegranate juice as part of a balanced diet, leveraging its potent antioxidants and cardiovascular benefits rather than worrying about its trace, natural nitrate content. For more information on the benefits of pomegranate juice, you can read about how it helps protect nitric oxide in this study: Pomegranate juice protects nitric oxide against oxidative destruction and enhances the biological actions of nitric oxide.

Frequently Asked Questions

No, the nitrate in pomegranate juice is not considered harmful. It occurs in small, natural quantities and is protected by the juice's high antioxidant content, which promotes its conversion to beneficial nitric oxide instead of harmful compounds.

The nitrates in pomegranate juice are converted into nitrites and then to nitric oxide (NO) in the body. The juice's powerful antioxidants prevent this NO from being destroyed by oxidation, enhancing its positive effects on blood flow and cardiovascular health.

Beet juice is considered a high-nitrate food and is often used by athletes specifically for its nitrate content. Pomegranate juice has a much lower concentration of nitrates but is exceptionally high in antioxidants, offering different but equally valuable health benefits.

Vegetables, including fruits like pomegranates, contain nitrates alongside high levels of antioxidants. These antioxidants prevent the formation of harmful nitrosamines. Processed meats lack these protective antioxidants, and their added nitrates can form nitrosamines, particularly with high-heat cooking.

Yes, pomegranate extract supplements contain nitrates. Some studies have quantified the nitrate content in various pomegranate products, including capsules, showing they can be a source of dietary nitrates.

The primary benefit is the enhancement of nitric oxide bioavailability. This leads to improved blood flow, reduced muscle soreness after exercise, and overall better cardiovascular health, all supported by the juice's antioxidant properties.

These labels are mainly to distinguish from products with synthetic nitrate additives. They are less meaningful for pomegranate juice, as its natural nitrate levels are already very low and are not an intentional additive like in some cured meats.