Pomegranate, a fruit renowned for its distinctive taste and vibrant colour, has recently gained widespread popularity due to its numerous health benefits. This ancient fruit, used for both culinary and medicinal purposes for centuries, is a good source of vitamins and antioxidants that may support immune function, reduce inflammation, and potentially contribute to the prevention of chronic diseases [1].
Known for its powerful antioxidant properties and ability to potentially lower cholesterol levels, pomegranate has become a common addition to health-conscious diets. However, like any food or supplement, it may also have potential side effects.
This article explores the health benefits of pomegranate as well as possible side effects, helping you decide whether to include this superfood in your diet. Whether you’re a longtime pomegranate enthusiast or a health-conscious individual seeking variety, this guide offers comprehensive insights into the fruit’s effects.
Pomegranate Nutrition Value
The edible part of a pomegranate consists of tiny seeds called arils, nestled within the fruit’s juicy flesh. Although extracting these seeds can require some patience, the effort is well worth it. Pomegranates not only offer a unique and delightful flavor but are also packed with essential nutrients that support overall health.
This nutrient-dense fruit boasts a well-balanced nutritional profile—low in calories and fat, yet rich in fiber, vitamins, and minerals. Additionally, pomegranates provide a modest amount of protein, helping to meet daily dietary requirements.
The nutritional value of the arils found within an average-sized pomegranate fruit is provided below. Please note that nutritional data can vary based on sources and fruit size.
|
Nutrient |
Amount |
Unit |
| Energy | 234 | kcal |
| Protein | 4.7 | g |
| Fat | 3.3 | g |
| Carbohydrates | 52 | g |
| Fibre | 3.8 | g |
| Sugar | 38.6 | g |
| Calcium | 28.2 | mg |
| Iron | 0.85 | mg |
| Magnesium | 33.8 | mg |
| Phosphorus | 102 | mg |
| Potassium | 666 | mg |
| Vitamin C | 28.8 | mg |
Nutrients per Serving
A standard serving of pomegranate arils (approximately half a pomegranate or 87g) contains:
|
Nutrient |
Amount |
Unit |
| Energy | 234 | kcal |
| Protein | 4.7 | g |
| Fat | 3.3 | g |
| Carbohydrates | 52 | g |
| Fibre | 3.8 | g |
| Sugar | 38.6 | g |
A 240 ml (one cup) serving of pure pomegranate juice contains:
|
Nutrient |
Amount |
Unit |
| Calories | 135 | kcal |
| Protein | 1 | g |
| Carbohydrates | 34 | g |
| Fibre | 1 | g |
| Sugar | 30 | g |
| Sodium | 10 | mg |
Although pomegranates may experience a reduction in their fiber and some vitamin levels when processed into juice, they still maintain an impressive amount of potassium, approximately 536 mg per cup [2].
As a vital mineral, potassium promotes strong nerve and heart function. By incorporating fresh pomegranates or their juice into your diet, you can ensure a healthy intake of this essential nutrient.
When monitoring calorie intake, it is important to be mindful of beverage choices. For example, some drinks marketed as healthy choices can be quite the opposite.
Take pomegranate-flavoured drinks, for example. Many of these beverages contain much sugar and little nutrition. If you want to enjoy the health benefits of pomegranates without consuming empty calories, it’s best to seek out drinks made from 100% pomegranate juice. Look for bottles that make this claim on the label to ensure you make a healthy choice.
Top Health Benefits of Pomegranate
Based on the available research, there are many potential uses for pomegranates for health mentioned below:
1. Helps Manage Inflammation
The body often reacts to damage with inflammation, which can become problematic if prolonged. Addressing this issue is crucial, and pomegranate seeds and juice offer potential support. These contain punicalagins and other polyphenolic compounds that may help to reduce inflammation [3].
2. Supports Healthy Blood Pressure
The onset of heart conditions can often be attributed to hypertension, commonly known as high blood pressure. Several studies suggest that regular consumption of pomegranate juice may support healthy blood pressure levels by reducing systolic blood pressure, although individual results can vary [4].
3. Potential Relief for Arthritis Symptoms
Some studies indicate that antioxidants in pomegranate may help reduce inflammation associated with arthritis, though evidence is limited and further research is needed. The concentration of antioxidants, such as punicalagin, may help ease joint pain and reduce the severity of arthritis symptoms in some contexts [5].
4. Maintains Heart Health
Pomegranate is rich in polyphenolic compounds that may reduce oxidative stress and inflammation in arteries, potentially lowering blood pressure and protecting against atherosclerosis (hardening and narrowing of arteries), thus supporting heart function [6].
5. Aids in Combating Anaemia
Consumption of pomegranate is known to promote optimal blood circulation. This fruit is a source of iron, and research suggests that pomegranate juice, rich in antioxidants and iron, may help relieve symptoms of anaemia such as fatigue, dizziness, weakness, and reduced alertness [7]. Therefore, incorporating pomegranates into your diet can be an effective means of maintaining good health.
6. Supports Gastrointestinal Health
Pomegranate fruit, peel, bark, and leaves have been traditionally used to help manage various digestive issues. Laboratory studies suggest components of pomegranate may have anti-inflammatory activity that could benefit the gastrointestinal tract and may have been traditionally used as a natural remedy to manage symptoms of dysentery and cholera, but these traditional uses should be discussed with a healthcare provider [8].
7. Exhibits Antimicrobial Properties
Pomegranate contains compounds that may work to inhibit the growth of harmful bacteria, fungi, and yeast [9]. Furthermore, these powerful properties may also help safeguard oral hygiene by inhibiting the growth of germs that can contribute to unpleasant breath and dental problems.
8. Protects Brain Function
Rich in ellagitannins, pomegranates have antioxidant and anti-inflammatory effects that may protect brain cells from damage and lower the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s [10]. One study in middle-aged and older adults with mild memory complaints showed that daily consumption of pomegranate juice led to improvements in verbal and visual memory [11].
9. Potential for Managing Erectile Dysfunction
Some preliminary studies suggest that the consumption of pomegranate juice may have beneficial effects on erectile dysfunction. This is thought to be because pomegranate juice contains antioxidants that can reduce oxidative stress and inflammation, which are known to play a role in the development of erectile dysfunction [12].
10. Boosts Immune System
Pomegranate seeds are enriched with potent antioxidants and Vitamin C that effectively boost the immune system. As a result, they are widely recognised for their ability to combat harmful bacteria and viruses, providing a natural defence against a myriad of infections and illnesses.
Research also suggests that certain compounds in pomegranate may assist in managing inflammatory conditions like obstructive pulmonary disease (COPD) [1].
Pomegranate Fruit Uses
The potential pomegranate fruit uses include:
- Juice: 100 Pomegranate juice is a healthy beverage with a refreshing taste and high antioxidant content.
- Salads: Pomegranate arils can be added to a variety of salads to add flavor, colour, and texture.
- Desserts: Pomegranate seeds are mixed with yogurt, sugar, and spices to make a sweet and tangy raita, which can be served as a dessert or a side dish. You can add it to phirni, Shrikhand, and even use it to make kulfi.
- Chutneys and Sauces: Pomegranate seeds and juice are used to make chutneys and sauces, adding a unique flavor to various dishes.
- Beverages: It can be added to cocktails, mocktails, smoothies, and teas for flavor and health benefits.
- Skin Problems: Pomegranate peel is often used in powdered form to address skin issues and has been traditionally used to treat digestive issues.
Pomegranate and Pomegranate Juice Side Effects
It’s a fact: pomegranate seeds have two sides, like most things in life. While they offer a multitude of health benefits, it’s essential also to be aware of potential side effects that may arise, such as:
1. Allergic Reactions
While pomegranate allergies may not affect everyone, knowing the potential risks for those who experience them is essential. Symptoms to look out for include itching, stomach discomfort, difficulty breathing, swelling (of the face, throat, or tongue), and a sore throat. If you experience any signs of a severe allergic reaction, seek immediate medical attention.
2. Interaction with Blood Pressure and other Medications
Pomegranates may have a significant impact on reducing blood pressure levels for some individuals. Individuals with consistently elevated blood pressure levels may find pomegranates to be a valuable addition to their diet. However, consuming pomegranate, especially the juice, may interact with certain medications, including those for blood pressure (antihypertensives) and cholesterol (statins). Consult with your doctor or pharmacist if you are taking any prescription medication [13].
3. Gastrointestinal Issues
Consuming excessive amounts of pomegranate may result in unpleasant digestive symptoms, such as nausea, vomiting, constipation, or diarrhoea. In rare cases, the high fiber content, particularly from the seeds and peel, may cause gut irritation or blockage if consumed in extremely large quantities or by individuals with pre-existing digestive conditions.
Pomegranate is a fruit that has proven incredibly advantageous for our health and skin. Its seeds are packed with nutrients that can benefit us in many ways. However, it is essential to note that some individuals may experience adverse effects when consuming pomegranate seeds. It is highly recommended to seek medical advice from a qualified healthcare professional if you have any concerns regarding allergies, intolerances, or potential drug interactions related to this fruit.
Key Takeaways
In conclusion, pomegranate is a valuable addition to a healthy diet due to its many health benefits. From reducing inflammation to potentially supporting heart health, there are many reasons to incorporate this fruit into your diet. However, being aware of potential side effects and drug interactions is essential, especially if you are taking medication or have a pre-existing condition.
As with any dietary change or supplement, it is essential to consult with a doctor or registered dietitian before adding pomegranate to your routine. With its unique taste and rich history, pomegranate is a fruit worth exploring for its potential health benefits.
Expert Quote
“Pomegranate is a powerhouse fruit rich in antioxidants and bioactive compounds that help reduce inflammation, support cardiovascular health, and enhance immune function. Incorporating pomegranate into a balanced diet can contribute significantly to the prevention of chronic diseases and overall well-being.”
— Dr. Kavya Rejikumar
Frequently Asked Questions (FAQs)
What are the side effects of pomegranate seed oil?
Although pomegranate seed oil offers potential benefits, it’s essential to be aware of the possible adverse effects. Concerns associated with this oil may include lowering blood pressure (hypotension), stomach distress, and skin irritation. Pregnant and breastfeeding individuals should exercise caution and consult a healthcare provider before use. As with any substance, it’s essential to exercise caution and consult with a doctor before use.
What happens if you overeat pomegranate?
Overindulging in pomegranate may result in unpleasant digestive symptoms such as nausea, abdominal discomfort, irregular bowel movements, and diarrhoea.
Is pomegranate juice good for the skin?
Pomegranate juice contains antioxidants that can be beneficial for the skin. These antioxidants may protect the skin from damage by free radicals and may contribute to a healthier complexion.
Is pomegranate juice good for your kidneys?
Pomegranate juice has been studied for its potential benefits in supporting kidney health, particularly in certain individuals. Its properties can help reduce the risk of certain kidney diseases and promote overall kidney function. However, individual results may vary, and it is crucial to refer to a healthcare professional for personalised advice, especially if you have pre-existing kidney conditions.
Is pomegranate juice good for belly fat?
While pomegranate juice is a nutritious beverage, no specific high-quality evidence suggests it directly targets belly fat reduction. Maintaining a balanced diet, engaging in regular physical activity, and managing overall calorie intake are critical factors in managing belly fat.
Is it healthy to eat pomegranate seeds?
Yes, pomegranate seeds (arils) are a healthy and nutritious snack since they contain vitamins, minerals, and antioxidants that can benefit your health. However, some people may find the seeds challenging to chew or digest, so it’s essential to listen to your body and enjoy them in a way that works for you.
Are pomegranates healthy for weight loss?
Pomegranates can be a healthy addition to a weight loss diet since they are relatively low in calories, high in fibre, and nutrient-rich. Including pomegranates in your diet can help you feel fuller and more satisfied, potentially reducing the overall calorie intake and supporting weight loss efforts.
Is a pomegranate a high-calorie fruit?
Pomegranates are relatively low in calories compared to many other fruits. One medium-sized pomegranate contains approximately 120-140 calories. However, the calorie content can vary depending on the size and variety of the fruit. It’s important to consider portion sizes and incorporate pomegranates into a well-balanced diet.
What happens if we eat a pomegranate daily?
Eating pomegranates daily can have several health benefits. Pomegranates are a great source of antioxidants, vitamins, and minerals that support overall health. Regular consumption of pomegranates can help boost the immune system, improve heart health, reduce inflammation, and provide various nutrients to the body.
What is the suitable time to eat a pomegranate?
There is no specific best time to eat a pomegranate. It’s more important to focus on incorporating a variety of fruits and vegetables into your routine rather than worrying about a specific time to eat a pomegranate. You can enjoy pomegranate as a snack, include it in your meals, or have it for breakfast.
Why is pomegranate good for girls?
Pomegranate is beneficial for all people, including girls, due to its nutritional content. It is rich in iron and Vitamin C, which is essential for maintaining healthy blood and preventing iron deficiency anaemia and aiding iron absorption, respectively. Pomegranates also contain antioxidants that support overall health, including skin health. Some traditional claims suggest other benefits of pomegranate include hormonal balance and reduced menstrual symptoms, but high-quality scientific evidence for these specific effects is limited. However, individual needs and responses may vary, so it’s always a reasonable idea to consult a healthcare professional for personalised advice.
How many pomegranates should I eat daily?
There is no specific recommended number of pomegranates to eat per day. It is generally recommended to incorporate a variety of fruits and vegetables into your diet for optimal nutrition. Enjoying one medium-sized pomegranate or a serving of pomegranate seeds as part of your overall balanced diet should provide you with the health benefits and nutrients that pomegranate offers.
References
[1] Kandylis, P., & Kokkinomagoulos, E. (2020). Food applications and potential health benefits of pomegranate and its derivatives. Foods, 9(2), 122. https://doi.org/10.3390/foods9020122
[2] USDA FoodData Central. (2024). Pomegranate juice, raw. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
[3] Jurenka, J. S. (2008). Therapeutic applications of pomegranate (Punica granatum L.): A review. Alternative Medicine Review, 13(2), 128-144. https://altmedrev.com/wp-content/uploads/2019/02/v13-2-128.pdf
[4] Asgary, S., Keshvari, M., Sahebkar, A., & Sarrafzadegan, N. (2016). Pomegranate consumption and blood pressure: A review. Current Pharmaceutical Design, 23(7), 1042–1050. https://doi.org/10.2174/1381612822666161010103339
[5] Rasheed, Z. (2016). Intake of pomegranate prevents the onset of osteoarthritis: Molecular evidences. International Journal of Health Sciences, 10(2), 332–335. https://pmc.ncbi.nlm.nih.gov/articles/PMC4825888/
[6] Basu, A., & Penugonda, K. (2009). Pomegranate juice: A heart-healthy fruit juice. Nutrition Reviews, 67(1), 49–56. https://academic.oup.com/nutritionreviews/article-abstract/67/1/49/1840959
[7] Ma, C., Guo, Q., Chen, Y., Huang, X., Hou, L., Li, D., … & Ma, W. (2025). Pomegranate juice and its bioactive compounds: Promising therapeutic agents for iron deficiency anemia. Food Reviews International, 41(1), 268–290. https://www.tandfonline.com/doi/abs/10.1080/87559129.2024.2397514
[8] Colombo, E., Sangiovanni, E., & Dell′ Agli, M. (2013). A review on the anti‐inflammatory activity of pomegranate in the gastrointestinal tract. Evidence‐Based Complementary and Alternative Medicine, 2013. https://doi.org/10.1155/2013/247145
[9] Derakhshan, Z., Ferrante, M., Tadi, M., Eslami, H., Conti, G. O., & Caddeo, A. (2018). The anti-inflammatory, antioxidant, and anti-cancer effects of pomegranate (Punica granatum L.) and its constituents. Journal of Functional Foods, 47, 592-604. https://doi.org/10.1016/j.jff.2018.06.028
[10] Gasper, V. R., de Souza, B. R., & Fuzikara, E. N. (2023). Pomegranate and neuroprotection: A systematic review. Nutrition and Health, 29(4), 585-602. https://doi.org/10.1177/02601060231201550
[11] Bookheimer, S. Y., Renner, B. A., Ekstrom, A., Li, Z., Henning, S. M., Brown, J. A., Jones, M., Moody, T., & Small, G. W. (2013). Pomegranate juice augments memory and fMRI activity in middle-aged and older adults with mild memory complaints. Evidence-based Complementary and Alternative Medicine, 2013. https://doi.org/10.1155/2013/946298
[12] Esmaillzadeh, M., & Khoram, S. (2017). Pomegranate juice and erectile dysfunction: A review of current research. Journal of Sexual Medicine, 14(5), e173-e174. https://pubmed.ncbi.nlm.nih.gov/28362635/
[13] Polat, Y., Çelik, F., & Kafkas, N. E. (2024). Evaluation possibilities of different parts of pomegranate, a historical fruit and its effects on health. BIO Web of Conferences, 85, 01030. https://doi.org/10.1051/bioconf/20248501030