Is POM 100 Pomegranate Juice Healthy? A Deep Dive into the Pros and Cons

December 17, 2025 •

4 min read

According to a UCLA analysis, POM Wonderful 100% Pomegranate Juice contains more antioxidants and potency than many other top beverages, including green tea and red wine. But while this sounds impressive, the question remains: is POM 100 pomegranate juice healthy when considering its complete nutritional profile?

Quick Summary

An examination of POM 100 pomegranate juice's health aspects, weighing its high antioxidant content against its significant sugar level and lack of fiber. Also covers potential heart health benefits, anti-inflammatory effects, and possible interactions with medications.

Key Points

Antioxidant Power: POM 100 is exceptionally rich in antioxidants like polyphenols and punicalagins, which help fight cell-damaging free radicals.
Heart Health Benefits: Regular intake may help lower systolic blood pressure and reduce plaque buildup in arteries, supporting cardiovascular health.
Anti-inflammatory Effects: The potent anti-inflammatory properties of pomegranate's compounds may help with conditions like arthritis.
High Sugar Content: Unlike the whole fruit, POM 100 juice lacks dietary fiber, leading to a faster absorption of its high sugar content and a potential blood sugar spike.
Medication Interactions: It can interfere with certain medications, including blood thinners and statins; consult a doctor if you take these.
Moderation is Key: To balance benefits and sugar intake, it's best consumed in moderation as part of a varied and healthy diet.
Whole Fruit is Superior: The whole pomegranate fruit offers the same antioxidants with the added benefit of fiber, which is better for blood sugar management.

The Powerful Antioxidant Punch

POM Wonderful's claim to fame lies in its high concentration of polyphenols, powerful antioxidants that help combat free radicals in the body. These unstable molecules, produced by environmental factors and stress, can cause oxidative damage to cells, a process linked to various chronic diseases. The pomegranate's unique polyphenols, including punicalagins, are found in both the juice and the peel, and POM's whole-pressing process is designed to maximize their inclusion. Research has indicated that these antioxidants may offer significant health benefits, particularly for cardiovascular and inflammatory conditions.

Heart Health and Blood Pressure

Numerous studies have explored the impact of pomegranate juice on heart health. The antioxidants are thought to promote healthy arteries by reducing inflammation and preventing plaque buildup. Some evidence suggests that regular consumption may also help lower systolic blood pressure. A review of randomized controlled trials concluded that including pomegranate juice in a heart-healthy diet could be a prudent choice.

Anti-inflammatory Effects

Chronic inflammation is a driver of many diseases, including heart disease and certain cancers. The polyphenols in pomegranate juice, specifically the punicalagins, have demonstrated potent anti-inflammatory properties. This is particularly relevant for inflammatory conditions like arthritis. A clinical trial found that participants with knee osteoarthritis who consumed pomegranate juice experienced reduced cartilage breakdown and reported less stiffness.

The Health Trade-Offs: Sugar and Fiber

Despite its antioxidant prowess, the high sugar content in pomegranate juice is a major consideration. A single 8-ounce serving of 100% pomegranate juice contains around 32 grams of naturally occurring sugar, which is a significant amount. The primary health distinction lies between drinking juice and eating the whole fruit.

Juice vs. Whole Pomegranate Fruit

When you eat the whole pomegranate arils (the juicy seeds), you consume a significant amount of dietary fiber, roughly 7 grams per cup. This fiber helps moderate the body's absorption of the fruit's natural sugars, preventing a sharp spike in blood sugar levels. By contrast, the juicing process removes almost all the fiber, meaning the sugar is absorbed rapidly. This is a critical factor for individuals monitoring their blood glucose, such as those with diabetes.

Is the Sugar 'Bad' Sugar?

While the sugar in 100% juice is not added sugar, the body processes it similarly to other simple sugars when consumed without fiber. This can lead to a quick release of insulin. For most healthy individuals in moderation, this isn't a significant issue. However, for people with insulin sensitivity, prediabetes, or type 2 diabetes, the glycemic impact of juice is much higher than that of the whole fruit. The American Heart Association recommends limiting added sugar intake, and while 100% juice is different, its caloric density should be managed.

Potential Risks and Medication Interactions

For most people, POM 100 pomegranate juice is safe to drink. However, some risks and precautions are worth noting:

Lists

High Potassium Content: Pomegranate juice is a good source of potassium. While beneficial for most, individuals with chronic kidney disease often need to follow a low-potassium diet. They should consult a doctor before consuming pomegranate juice regularly.
Drug Interactions: Pomegranate juice may interact with certain medications, affecting how the liver metabolizes them. This is particularly relevant for statins (cholesterol-lowering drugs) and blood thinners like warfarin. The juice can block an enzyme required for metabolizing these medications, potentially leading to dangerous side effects.

Comparison of POM Juice vs. Whole Pomegranate


Feature	POM 100% Pomegranate Juice	Whole Pomegranate Arils
Antioxidants	Very high concentration of polyphenols and punicalagins.	High concentration of antioxidants from the arils and pith.
Fiber Content	Minimal to no dietary fiber (around 0.2g per cup).	Very high in dietary fiber (around 7g per cup).
Sugar Impact	Rapid sugar absorption can cause a blood sugar spike.	Fiber slows sugar absorption, creating a more gradual blood sugar response.
Potassium	Significant source (533 mg per cup).	Also a good source, but consumed with fiber.
Preparation	Convenient, ready-to-drink format.	Requires deseeding and preparation; less convenient.
Fillingness	Low satiety due to lack of fiber.	Higher satiety due to significant fiber content.

Conclusion: A Balanced Perspective on POM 100 Pomegranate Juice

So, is pom 100 pomegranate juice healthy? The answer is nuanced. On one hand, its status as an antioxidant powerhouse is well-supported by research, offering potential benefits for heart health, inflammation, and cellular protection. On the other hand, its high sugar content and lack of fiber present a significant drawback, especially when compared to the whole fruit. For most healthy individuals, consuming POM 100 in moderation can be a beneficial part of a balanced diet. However, for those with diabetes or those taking specific medications, caution and medical consultation are essential. Ultimately, the healthiest choice for most remains the whole pomegranate fruit, which offers the full nutritional spectrum, including the crucial fiber, to mitigate sugar absorption. For those seeking the convenience of juice, a small, controlled serving of 100% pomegranate juice can provide a concentrated dose of antioxidants. Choosing the whole fruit whenever possible is the most comprehensive way to reap all the 'wonderful' benefits. For more information on the wide-ranging health effects of pomegranates, see this review on PubMed: Potent health effects of pomegranate.

Frequently Asked Questions

No, POM Wonderful 100% Pomegranate Juice contains no added sugars. The sweetness comes entirely from the naturally occurring fruit sugars.

The whole fruit is generally healthier because it contains significant dietary fiber, which slows sugar absorption. Juice lacks this fiber, causing a faster rise in blood sugar.

POM 100 has a very high antioxidant capacity, reportedly more potent than other beverages like red wine, green tea, and many other fruit juices, due to its polyphenol and punicalagin content.

Due to its high sugar content and lack of fiber, people with diabetes should consume it cautiously and consult their doctor. Whole pomegranate arils might be a better option for managing blood sugar.

While generally safe in moderation, some individuals may experience digestive issues like diarrhea. It can also pose a problem for those with chronic kidney disease due to its potassium content.

A standard 8-ounce serving is typically considered acceptable for most people as part of a balanced diet. However, limiting intake is wise due to the high sugar content.

It can interact with medications that are metabolized by the liver, including certain blood pressure drugs, statins (cholesterol-lowering), and blood thinners like warfarin.