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The Nutrition of Pomegranates

Sep 13, 2010

Pomegranates are considered superfoods, due to their low calorie and high nutrient make up. Since only the seeds are edible, they are where the nutritional measurements come from. Pomegranates are also made into juice and are available in supplement form. Juice and supplements are a far more concentrated version of the fruit, making them higher in most of the nutrient levels. We'll take a look at the different forms of pomegranate so you can work the health benefits of pomegranates into your diet.

When choosing a pomegranate you need to check the color, weight, texture and skin. A ripe pomegranate should be heavy, though they can range in size. Look for dark or bright red skin that holds firm when you smooth your finger across the skin. The skin shouldn't buckle or wrinkle. Check for cracks and bruises, as these may indicate dry fruit. Fresh fruit always offers the best taste and most nutrition. Though only the seeds are eaten, many of the same characteristics need to be there for a fresh fruit.

Fresh Pomegranates

Pomegranates are more readily available than when their popularity first started a few years ago. This makes them easier to find at most grocery stores in even small communities. They are grown in the Amazon in extremely tropical weather, and therefore are not native to the U.S. Their nutritional make-up is:

  • Serving Size: 1/2 cup seeds
  • Servings per medium fruit: 3.5
  • Calories 80
  • Fat 0g
  • Cholesterol 0mg
  • Sodium 5mg
  • Total Carbohydrates 18g
  • Fiber 5g
  • Sugars 12g
  • Protein 1g

Pomegranate Juice

Pomegranate juice is also readily available at most supermarkets and taste great. A glass of pomegranate juice packs in more antrioxidants that almost an entire day of healthy eating. Because the nutrients and sugars are concentrated when a fruit is made into juice, the sugar content and calories will be higher, but the nutrition level is worth the calories (and the calories are not much different than a glass of orange juice).

Aside from all the other health benefits, pomegranate juice keeps the blood thin or help prevent cells from sticking together.

  • Serving Size: 8 oz.
  • Calories 160
  • Fat 0g
  • Cholesterol 0mg
  • Sodium 10mg
  • Total Carbohydrates 40g
  • Sugars 34g
  • Fiber 0g
  • Protein 0g

Pomegranate Powder

Pomegranate powder can be used in a variety of recipes or blended into your favorite smoothie for flavor and a kick of antioxidants. The nutritional make-up of pomegranate powder is fairly low-key. Pomegranate powder is fairly accessible and many be found in your pharmacy department. If you have a difficult time finding it, you can check a health food store or shop online. The risk of shopping online is you need to make sure you purchase from a company selling an FDA-Approved product.

  • Serving Size: 15g (1 Tbsp.)
  • Calories 50
  • Total Fat 0g
  • Cholesterol 0mg
  • Sodium 35mg
  • Total Carbohydrates 13g
  • Fiber 0g
  • Sugars 1g
  • Protein 0g

No matter how you consume pomegranates, they're an amazing source of antioxidants and other vitamins. Pomegranates are easy to find in all the shared forms. Pomegranates are at the top of the list of super foods, and offer more nutritional weight that most fruits combined.

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