How Many Calories Are in One Piece of Pomegranate?

November 18, 2025 •

3 min read

One average pomegranate fruit contains approximately 234 calories. Understanding exactly how many calories are in one piece of pomegranate depends on whether you mean a whole fruit, a standard serving of arils (seeds), or a single, tiny aril, a distinction that significantly impacts your dietary calculations.

Quick Summary

The calorie count of a pomegranate varies significantly by portion size; a standard half-cup serving of arils contains about 72 calories, while a whole fruit has approximately 234 calories.

Key Points

Serving Size is Key: The term "one piece" is vague; refer to a half-cup of arils for an accurate 72-calorie count.
Moderate Calories, High Nutrients: Pomegranates are low in calories for their nutrient density, offering significant amounts of fiber, vitamins, and minerals.
Packed with Antioxidants: The fruit is a potent source of antioxidants like punicalagins, which help protect against cellular damage and inflammation.
Vitamins C and K Rich: A standard serving provides a great source of essential vitamins, supporting immune function, collagen production, and bone health.
Versatile and Delicious: Pomegranate arils can be easily added to a variety of sweet and savory dishes, from salads and yogurt to roasted vegetables.

Understanding the "Piece" of Pomegranate

The phrase "one piece of pomegranate" is inherently ambiguous and the source of much confusion. Unlike a standardized unit like a slice of bread or a singular berry, a pomegranate consists of hundreds of edible, jewel-like seeds called arils, encased within a hard, inedible rind. A single pomegranate can hold anywhere from 200 to over 1,000 arils, making the idea of a fixed calorie count per "piece" impossible. To accurately count your caloric intake, it's essential to focus on standardized serving sizes.

Serving Sizes and Their Calories

One Whole Pomegranate: Depending on its size, a whole, raw pomegranate can contain between 120 and 234 calories. An average-sized fruit (about 282g) provides around 234 calories.
One Half-Cup of Arils: The most common serving size for pomegranate arils is half a cup (approx. 87g). This portion offers roughly 72 calories, making it a low-calorie addition to snacks and meals.
One Cup of Arils: Doubling the portion to a full cup increases the calorie count to about 144 calories, while also providing a significant boost of fiber and other nutrients.
100 Grams of Arils: For those measuring precisely, 100 grams of pomegranate arils contains approximately 83 calories.

Calorie and Nutritional Comparison

To put the nutritional content into perspective, here is a breakdown of the calories and macronutrients for different serving sizes. The data is based on USDA-provided information.


Serving Size	Weight (approx.)	Calories (kcal)	Carbohydrates (g)	Fiber (g)	Protein (g)
1/2 Cup Arils	87g	72	16.3	3.5	1.5
1 Cup Arils	174g	144	33	7	3
1 Whole Pomegranate	282g	234	52.7	11.3	4.7
100g Arils	100g	83	18.7	4	1.7

A Nutrient Powerhouse Beyond the Calories

While the calorie count is modest, the nutritional profile of a pomegranate is packed with benefits, thanks to its high concentration of vitamins, minerals, and antioxidants.

Antioxidants: Pomegranates are exceptionally rich in antioxidants, particularly punicalagins, which are more potent than those found in green tea or red wine. These compounds help protect your body's cells from free-radical damage, reducing inflammation and supporting overall health.
Vitamins: A single cup of arils provides a substantial portion of your daily recommended intake for vitamin C and vitamin K. Vitamin C is vital for a healthy immune system and collagen production, while vitamin K is essential for blood clotting and bone health.
Minerals: You'll also find a good dose of potassium, a mineral crucial for nerve function and fluid balance. Other minerals include folate, magnesium, and phosphorus.
Fiber: Pomegranate arils are an excellent source of dietary fiber, with a single whole fruit offering around 11 grams. Fiber is essential for digestive health, promoting satiety, and helping to regulate blood sugar levels.

Incorporating Pomegranates Into Your Diet

Getting to the arils can be a messy affair, but several techniques make it easier. After scoring the fruit and breaking it apart, you can either tap the seeds out with a wooden spoon or submerge the pieces in a bowl of water to separate the seeds from the inedible pith. Once prepared, the arils can be added to countless dishes:

Salads: Sprinkle them over a bed of greens for a sweet, tart flavor and a pop of color.
Yogurt and Oatmeal: Add them to your breakfast for extra texture and a nutrient boost.
Smoothies: Blend the arils for a vibrant, antioxidant-rich beverage.
Desserts: Use them as a garnish on cakes, tarts, or sorbet.
Savory Dishes: Pomegranate arils can complement roasted vegetables or grain bowls for a touch of sweetness.

The Bottom Line on Pomegranate Calories

Ultimately, the number of calories in one piece of pomegranate is not a simple, single figure. For accurate nutritional tracking, rely on standardized measurements like a half-cup serving or weigh your arils. A half-cup of arils is a fantastic, low-calorie, and nutrient-dense option, providing about 72 calories. Whether you enjoy them in a salad, a smoothie, or on their own, pomegranates offer a host of health benefits far beyond their caloric value. For more comprehensive nutritional information on a wide range of foods, consult reputable sources such as the USDA's FoodData Central. [https://fdc.nal.usda.gov/]

Frequently Asked Questions

Since an average pomegranate can contain hundreds of arils and a half-cup of arils has about 72 calories, a single aril contains a negligible amount of calories, less than one calorie per seed.

Pomegranate seeds contain natural sugars, but they are also high in fiber, which helps regulate blood sugar absorption. A half-cup serving of arils contains about 12g of sugar, alongside 3.5g of fiber.

Pomegranates can be a part of a weight-loss diet due to their low-calorie count and high fiber content. Fiber helps promote a feeling of fullness, which can reduce overall calorie intake.

Yes, it is perfectly safe and even beneficial to eat the entire aril, including the crunchy inner seed. The seeds provide additional dietary fiber.

Pomegranate, particularly pomegranate juice, may interact with certain medications, including blood thinners and blood pressure medications. It is important to consult a healthcare provider if you are taking medication before significantly increasing your pomegranate intake.

An effective method is to score the pomegranate, break it open, and submerge the pieces in a bowl of water. The seeds will sink, and the membrane will float, making separation easy.

Pomegranate juice is more calorically dense than whole arils. For example, one cup (8 oz) of pure pomegranate juice contains about 134 calories, with less fiber than a cup of arils.