Mad About Berries

Health Benefits of Pomegranate And Pomegranate Juice

Pomegranate and pomegranate juice's health benefits are numerous, and their regular consumption can help fight a variety of human disorders.

Pomegranate, pomegranate juice, pomegranate extracts, and other pomegranate products are continuously tested in various clinical trials to prove or disprove their beneficial properties.

Updated: November 19, 2020.


Nutrition facts of pomegranate and pomegranate juice, per 100g, are given in the following table:

Nutrient Pomegranate Pomegranate Juice
Energy 83 kcal 54 kcal
Protein 1.67 g 0.15 g
Total Fats 1.17 g 0.29 g
Cholesterol 0 mg 0 mg
Dietary Fiber 4 g 0.10 g
Carbohydrates 18.7 g 13.13 g
Sodium, Na 3 mg 9 mg
Magnesium, Mg 12 mg 7 mg
Potassium, K 236 mg 214 mg
Zinc, Zn 0.35 mg 0.09 mg
Manganese, Mn 0.12 mg 0.10 mg
Iron, Fe 0.30 mg 0.10 mg
Phosphorus, P 36 mg 11 mg
Calcium, Ca 10 mg 11 mg
Vitamin C 10.2 mg 0.1 mg
Vitamin E 0.60 mg 0.38 mg
Thiamin 0.07 mg 0.01 mg
Pantothenic Acid 0.38 mg 0.28 mg
Vitamin B6 0.07 mg 0.04 mg
Niacin 0.29 mg 0.23 mg
Folate 38 µg 24 µg 
Riboflavin 0.05 mg 0.01 mg

There is an obvious difference between pomegranate and pomegranate juice since the juice lacks all the nutrients that can be found in the seeds. Keep in mind that pomegranate juice contains almost no fibers, unlike pomegranate.

Note: vitamin and mineral levels differ from database to database since macro and micronutrient content depend on pomegranate variety, growing conditions, ripeness level, etc. For example, some sources state vitamin C content is around 120-150 mg per 100 g of edible fruits. Some even much more...

Pomegranate and pomegranate juice contains many vitamins and minerals in decent amounts, while they contain no cholesterol and are also very low on sodium. They also contain other compounds that are beneficial to human health.

Ellagic acid help in skin cell regeneration, protects collagen, guards against UV light, prevents damage from the sun, protects against skin cancer, etc.

Anthocycanins protect cells from oxidative damage and stress, protect DNA, and help boost antioxidant levels in the body.

Punicalagins help renew cells, smooths skin, and prevent wrinkles - help in keeping skin younger and healthier.

Also, pomegranate and pomegranate juice help fight nausea and morning sickness, provide dental protection, they are potent anti-inflammatory and anti-aging agents, they help destroy intestinal worms, lowers cholesterol, lower blood pressure, improve erectile dysfunction, help improve memory, boost the immune system, etc.

Again, pomegranate, pomegranate juice, and other pomegranate products are being continuously tested in various clinical trials in order to prove or disprove their beneficial properties - pomegranate in various forms has been used for treating various health issues, and if it worked for ancient Greeks and Egyptians, it will work for us, too :)

Pomegranate is a healthy fruit, and it should be part of a balanced diet. Especially if pomegranate trees are grown in the backyard garden ...

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