Is it good to drink pomegranate peel? Benefits, Risks, and Preparation

December 24, 2025 •

4 min read

Despite typically being discarded, pomegranate peels contain a higher concentration of antioxidants, including potent polyphenols, than the fruit's edible arils. So, is it good to drink pomegranate peel? This comprehensive article explores the surprising health benefits, safe preparation methods, and important risks associated with consuming this powerful food byproduct.

Quick Summary

Pomegranate peel is a concentrated source of beneficial compounds like antioxidants and fiber, offering potential advantages for heart, gut, and skin health. It is not eaten raw but can be safely consumed as a dried powder or tea, though moderation and specific precautions are necessary.

Key Points

Antioxidant Powerhouse: Pomegranate peel contains a higher concentration of antioxidants, particularly polyphenols like punicalagins, than the fruit's edible arils.
Supports Heart and Gut Health: The peel’s antioxidants benefit cardiovascular health by fighting inflammation, while its high fiber content aids digestion and feeds healthy gut bacteria.
Boosts Skin and Immunity: Anti-inflammatory and antibacterial properties make the peel beneficial for skin when used topically, and its vitamin C content can help bolster the immune system.
Preparation is Crucial: Raw consumption is not advised due to its bitter taste and tough texture; the peel must be dried and ground into a powder before use in tea or other preparations.
Know the Risks: While generally safe in moderation, excessive consumption can cause stomach upset. Never ingest the root or stem, which are potentially poisonous.
Consult a Professional: Due to potential interactions and individual health factors, it's wise to consult a doctor before adding pomegranate peel to your regimen, especially if you are pregnant, breastfeeding, or have pre-existing conditions.

The Nutritional Powerhouse of Pomegranate Peel

Often viewed as a mere byproduct, pomegranate peel is, in fact, a rich source of bioactive compounds that offer a wide array of health benefits. While its leathery texture and bitter taste make it unsuitable for raw consumption, drying and grinding the peel into a fine powder unlocks its powerful nutritional potential.

Rich in Antioxidants

Research consistently shows that pomegranate peel contains significantly more antioxidants than the fruit's pulp or juice. These include ellagic acid, flavonoids, and, most notably, punicalagins. These compounds neutralize harmful free radicals, reduce oxidative stress, and may help protect against cellular damage associated with chronic diseases.

Abundant Dietary Fiber

As the largest component of the discarded fruit, pomegranate peel is exceptionally rich in dietary fiber, with some reports showing it makes up 33% to 62% of the dry matter. This fiber content is beneficial for promoting healthy digestion, regulating bowel movements, and providing prebiotic nourishment for beneficial gut bacteria.

Proven Health Benefits of Pomegranate Peel

Numerous studies, including both in vitro and animal models, have explored the pharmacological effects of pomegranate peel extracts. While human studies are ongoing, the results are promising.

Cardiovascular Support: Antioxidants in the peel help prevent the oxidation of LDL cholesterol, a primary factor in heart disease. Regular consumption has been linked to improved cholesterol levels, reduced blood pressure, and better overall heart health.
Anti-inflammatory Effects: Chronic inflammation is a root cause of many health problems. Pomegranate peel contains anti-inflammatory compounds like punicalagin that can help soothe inflammation and may be beneficial for conditions such as rheumatoid arthritis.
Digestive Health Aid: The astringent properties of the tannins found in the peel have been used in traditional medicine to help with digestive issues, including diarrhea and inflammation. The high fiber content also promotes regularity and a healthy gut microbiome.
Skin and Anti-Aging Properties: Topically, pomegranate peel powder can be used in masks or scrubs to combat acne and rashes due to its antibacterial properties. Orally, the antioxidants can help protect against UV damage, reduce signs of aging, and promote healthy skin cell growth.
Potential Anti-Cancer Effects: Some test-tube and animal studies have indicated that pomegranate peel extract may have chemo-preventive effects by inhibiting the growth of certain cancer cells, including those of the prostate and breast. This is largely attributed to its high antioxidant content.

How to Prepare and Consume Pomegranate Peel Safely

To reap the benefits, the peel must be properly prepared. Consuming the raw peel is not recommended due to its tough texture and bitter taste, and because the root, stem, and large amounts of raw peel may contain potentially harmful substances.

Step-by-Step Guide to Making Pomegranate Peel Powder

Preparation: Thoroughly wash fresh pomegranate peels to remove any dirt or residue.
Drying: Place the peels in a single layer on a baking sheet. You can either sun-dry them for 2-3 days until they are completely crisp or use an oven at a low temperature (around 200°F or 93°C) for several hours until fully dehydrated.
Grinding: Once the peels are completely dry, blend them into a fine powder using a blender or food processor.
Storage: Store the powder in an airtight container at room temperature for up to a month, or in the freezer for longer.

Pomegranate Peel Tea Recipe

To make a simple and effective tea:

Bring one cup of water to a boil.
Add 1 teaspoon of dried pomegranate peel powder.
Reduce heat and simmer for about 5 minutes.
Strain the tea to remove any remaining particles.
Add honey or lemon to taste and enjoy.

Side Effects and Risks to Consider

While generally safe in moderate amounts, drinking pomegranate peel requires caution:

Moderation is key: Excessive consumption, especially of concentrated extracts, can lead to side effects like nausea, vomiting, and stomach irritation.
Allergic reactions: Individuals with plant allergies may be more susceptible to allergic reactions.
Medication interactions: Pomegranate can slightly lower blood pressure. Those with low blood pressure or on medication should consult a healthcare provider.
Pregnancy and breastfeeding: There is a lack of sufficient data on the safety of pomegranate peel extracts for pregnant or breastfeeding women.
Specific warnings: The root and stem contain toxic compounds and are explicitly not for consumption.

Pomegranate Peel vs. Pomegranate Juice: A Comparison


Feature	Pomegranate Peel	Pomegranate Juice
Antioxidant Content	Significantly higher concentration	Lower concentration, though still beneficial
Dietary Fiber	Very high	Very low to none (often strained)
Preparation	Requires drying and grinding for safe consumption	Can be consumed fresh, bottled, or concentrated
Taste	Bitter, astringent	Sweet, tart
Risks (Oral)	Potentially unsafe in large raw amounts; requires caution	Likely safe for most people in moderation
Primary Use	Powder for tea, supplements, cosmetics	Beverage, culinary ingredient

Conclusion: Weighing the Benefits and Risks

Drinking pomegranate peel, particularly as a tea or from properly prepared powder, is a powerful way to harness the high concentration of antioxidants and fiber that are often discarded. It is a potential natural remedy for a range of health issues, including heart disease, inflammatory conditions, and digestive problems. However, this practice is not without its risks. The key lies in understanding the difference between the safely processed peel and the potentially toxic root/stem, practicing moderation, and consulting a healthcare professional, especially for those with existing health conditions, pregnant women, or individuals taking other medications. As a supplement to a balanced diet, pomegranate peel offers a compelling opportunity to extract maximum nutritional value from this versatile fruit.

Frequently Asked Questions

No, it is not recommended to eat raw pomegranate peel due to its tough, leathery texture and intensely bitter taste. It must be properly prepared by drying and grinding it into a fine powder for safe consumption, typically as a tea or supplement.

To make pomegranate peel tea, dry the peels completely in the sun or a low-temperature oven, then grind them into a powder. Add one teaspoon of this powder to boiling water, simmer for 5 minutes, strain, and sweeten with honey if desired.

Drinking pomegranate peel tea offers numerous benefits, including potent antioxidant effects that combat free radicals, anti-inflammatory properties that can reduce inflammation, and high dietary fiber that supports digestive health.

Yes, excessive consumption of pomegranate peel can lead to side effects such as nausea, vomiting, or stomach irritation. Individuals with pre-existing allergies or low blood pressure should exercise caution.

Yes, dried pomegranate peel powder is often used topically for skin care. When mixed with water or other ingredients to form a paste, it can be applied to the skin to treat acne, blemishes, and signs of aging, thanks to its antibacterial and antioxidant properties.

Yes, studies have shown that pomegranate peels contain a significantly higher concentration of antioxidants, such as polyphenols and flavonoids, compared to the juicy arils or seeds.

Pregnant and breastfeeding women should consult a healthcare provider before consuming pomegranate peel or extracts. The safety of concentrated extracts has not been reliably established for these groups, and it's best to stick to juice unless otherwise advised.