Pomegranate Juice
An extract of powerful antioxidants that support heart health and healthy blood pressure; but straining the arils from their fibre-rich white seeds concentrates the sugars, giving it a moderate glycemic index (53).
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A juice very rich in polyphenols that are good for the blood vessels, but people with diabetes should keep it moderate, with half a glass diluted with water as a healthy boost.
Best preparation methods
Press it fresh at home and drink it straight away without finely straining out the fibre, and avoid commercial bottled pomegranate juices full of added sugar and colourings.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (200 g) |
|---|---|---|
| Calories | 54 kcal | 108 kcal |
| Protein | 0.4 g | 0.8 g |
| Carbohydrate | 13 g | 26 g |
| Available carbohydrate | 12.9 g | 25.8 g |
| Fat | 0.3 g | 0.6 g |
| Dietary fibre | 0.1 g | 0.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Drinks with a glycemic index (9), it ranks 6 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Pomegranate Juice good for weight loss?
Yes. Pomegranate Juice is very low in calories (54 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Pomegranate Juice affect blood sugar?
Its glycemic index is 53 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 200 g portion has a glycemic load of 13.7 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Pomegranate Juice?
A typical 200 g portion of Pomegranate Juice provides about 108 kcal, 0.8 g protein, 26 g carbohydrate, 0.6 g fat and 0.2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.