Pomegranate
The ruby of fruits and a treasure of antioxidants and polyphenols that support healthy artery walls and heart health, with a low glycemic index (53) that makes it a safe and delicious fruit.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Eat the whole arils and enjoy chewing their crunchy, fibre-rich white seeds, and avoid ready-made or strained pomegranate juice without fibre, as it raises blood sugar quickly.
Best preparation methods
Sprinkle two spoonfuls of pomegranate arils over a green salad or Greek yoghurt for a refreshing touch of sweetness and a healthy, nutrient-rich crunch.
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 (100 g) |
|---|---|---|
| Calories | 83 kcal | 83 kcal |
| Protein | 1.7 g | 1.7 g |
| Carbohydrate | 19 g | 19 g |
| Available carbohydrate | 15 g | 15 g |
| Fat | 1.2 g | 1.2 g |
| Dietary fibre | 4 g | 4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (29), it ranks 24 (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Pomegranate good for weight loss?
It can be included in moderation: it contains 4 g of fibre per 100 g, which supports fullness, and a 100 g portion gives 83 kcal.
How does Pomegranate affect blood sugar?
Its glycemic index is 53 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 8 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Pomegranate?
A typical 100 g portion of Pomegranate provides about 83 kcal, 1.7 g protein, 19 g carbohydrate, 1.2 g fat and 4 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.