Is POM a healthy brand? A closer look at pomegranate juice nutrition

November 1, 2025 •

3 min read

Overconsumption of sugary drinks is linked to various health risks, yet POM Wonderful, with its potent marketing, often raises the question: Is POM a healthy brand? While a source of antioxidants, its high sugar content and lack of fiber require careful consideration for any healthy diet.

Quick Summary

POM Wonderful is 100% pomegranate juice, rich in antioxidants but also high in natural sugars. Its health depends on quantity, dietary context, and personal health needs, especially concerning potential medication interactions. Health experts recommend prioritizing whole fruits over juices.

Key Points

Antioxidant Rich: POM Wonderful is a potent source of polyphenolic antioxidants, which may help reduce oxidative stress and inflammation.
High in Natural Sugar: Despite being 100% juice, it contains a high concentration of natural fruit sugar without the balancing fiber of the whole fruit.
Liquid Calories: The high sugar and lack of fiber mean juice can contribute to weight gain and blood sugar spikes more than whole fruit.
Medication Interactions: Pomegranate juice can interact with medications, including some statins, blood pressure drugs, and blood thinners.
Best Consumed in Moderation: For most people, small, diluted portions can be part of a healthy diet, but whole fruit is generally the better choice.
FTC Scrutiny: The brand's marketing has been under federal scrutiny for exaggerating health claims, reminding consumers to be critical of 'superfood' hype.

The Appeal and Scrutiny of the POM Brand

POM Wonderful's marketing has often highlighted the antioxidant benefits of pomegranates, suggesting advantages for heart health and potentially fighting cancer. However, some of these claims have been challenged by the Federal Trade Commission (FTC), which found the evidence did not fully support the advertised promises. This highlights the need for consumers to look beyond marketing when evaluating a product's nutritional value.

The Antioxidant Power of Pomegranate

Pomegranates are rich in antioxidants called polyphenols, including punicalagins, which may help protect cells and reduce inflammation. Pomegranate juice is noted for its high antioxidant levels, sometimes exceeding those of red wine or green tea. These antioxidants are associated with potential heart benefits, such as a possible reduction in blood pressure.

The Sugar Paradox of 100% Juice

While 100% pomegranate juice like POM has no added sugar, it is naturally high in fruit sugar. An 8-ounce serving can contain over 30 grams of sugar, similar to many sodas. Juicing removes the fruit's fiber, leading to faster sugar absorption and potential blood glucose spikes.

High juice sugar intake may contribute to:

Weight Gain: Liquid calories are less filling, potentially leading to increased overall intake.
Increased Diabetes Risk: Regular consumption of sugary drinks, including juice, is linked to a higher risk of type 2 diabetes.
Heart Health Concerns: Excessive sugar can contribute to inflammation and elevated blood pressure, increasing heart disease risk.

Is POM Worth the Hype? A Nutritional Comparison

Comparing POM juice to other options reveals key nutritional differences. The table below outlines these trade-offs.


Feature	8 oz Serving of POM Juice	One Whole Pomegranate	Water	8 oz Serving of Vegetable Juice (low-sodium)
Calories	~140-160	~234	0	~50
Sugar	~34-39 g (natural)	~52 g (natural)	0	~10 g (natural)
Fiber	0 g	11.3 g	0	1-2 g
Antioxidants	Very High	Very High	None	Variable, but can be high (e.g., tomato juice)
Satiety	Low (liquid calories)	High (from fiber)	High	Moderate

Who Needs to Be Cautious with Pomegranate Juice?

Pomegranate juice can interact with certain medications due to its effect on liver enzymes.

Potential interactions include:

Statins: May affect the metabolism of cholesterol drugs like atorvastatin and rosuvastatin.
Blood Pressure Medications: Can enhance the effects of ACE inhibitors, potentially lowering blood pressure too much.
Blood Thinners (Warfarin): Possible interactions have been reported, requiring caution.
Other Medications: Interactions with some antidepressants and psychiatric medications have also been noted. Always consult a healthcare professional about potential interactions.

How to Incorporate Pomegranate Wisely

Moderation is key for including POM Wonderful in a healthy diet. Consider these tips:

Dilute with water: Reduce sugar intake while still enjoying the flavor.
Eat whole fruit: Choose pomegranate arils for fiber, which aids in sugar absorption and satiety.
Use as a flavor accent: A splash in recipes or drinks is better than drinking it by the glass.
Monitor total sugar: Account for the juice's sugar in your daily limit (recommended: 25g/day for women, 36g/day for men).

Conclusion: Is POM a Healthy Choice?

The healthiness of POM depends on how it's consumed. It offers beneficial antioxidants, but its high sugar content and lack of fiber are drawbacks compared to whole fruit. Excessive consumption carries risks similar to other sugary drinks. Prioritizing whole pomegranates and enjoying the juice sparingly in small, diluted amounts is generally recommended. A healthy diet emphasizes variety from whole foods, not reliance on a single 'superfood' product.

For more information on sugar's health effects, see the Harvard Health website.

Frequently Asked Questions

While pomegranate juice is high in antioxidants compared to some other juices like apple, most 100% fruit juices are high in sugar and lack fiber. The overall healthiness depends on the individual's diet and health status.

No, POM Wonderful's 100% pomegranate juice does not have added sugar. However, it is naturally very high in fruit sugar, so the sugar content is still significant.

The antioxidants in pomegranate, particularly punicalagins, are studied for their potential anti-inflammatory effects and benefits for heart health, such as improving circulation and reducing plaque buildup in arteries.

You should consult a healthcare provider or pharmacist before regularly drinking pomegranate juice if you are on any medication. It is known to interact with certain statins, blood pressure medications, and the blood thinner warfarin.

Eating a whole pomegranate provides fiber, which is removed during the juicing process. This fiber helps regulate blood sugar absorption and promotes a feeling of fullness that liquid calories do not.

Some studies suggest that consuming pomegranate juice may help lower blood pressure. However, more research is needed, and individuals on blood pressure medication should be cautious due to potential interactions.

Health experts recommend consuming 100% fruit juice in moderation, typically no more than 4-8 ounces per day. Diluting the juice with water is another way to manage intake.

While the 100% pomegranate juice does contain some vitamin C, the juicing process can significantly reduce the amount compared to the whole fruit. Orange juice is often a much richer source.