The health benefits of pomegranates lie in their incredible line-up of antioxidants and other beneficial compounds. When you stop to think about it, they are a cross between a seed and a fruit, and therefore we get a double serving of healthiness. Rich in vitamin C, vitamin K and potassium, studies have shown that pomegranates may help reduce the risk of cancer and all kinds of inflammation. They are also said to help treat high blood pressure, reduce oxidative stress and hyperglycemia. They have also long been recognised as an aphrodisiac and a recent study at the Queen Margaret University in Edinburgh suggested pomegranate juice lowered cortisol levels, which can lead to an increase of testosterone not just in men, but in women too.

A rich source of: vitamin C, potassium.

Pomegranate, flesh and pips

Energy (kcal) 51
Energy (kJ) 218
Water (g) 80
Starch (g) 0
Total sugars (g) 11.8
Glucose (g) 6.4
Fructose (g) 5.2
Sucrose (g) 0.2
Maltose (g) 0
Lactose (g) 0
Protein (g) 1.3
Protein (g)/100kcal 2.6
Protein % of calories 10.2
Carbohydrate (g) 11.8
Carbohydrate (g)/100kcal 23.1
Carb % of calories 92.6
Fat (g) 0.2
Fat (g)/100kcal 0.4
Fat % of calories 3.5
Satd FA /100g fd (g) 0
Mono FA /100g food (g) 0.1
Poly FA /100g food (g) 0.1
Trans FAs /100g food (g) 0
Sodium (mg) 504
Potassium (mg) 153
Calcium (mg) 130
Magnesium (mg) 19
Phosphorus (mg) 131
Iron (mg) 1.4
Copper (mg) 0.1
Zinc (mg) 1.1
Chloride (mg) 773
Manganese (mg) 0.4
Selenium (µg) 7
Iodine (µg) 8
Vitamin D (µg) N
Vitamin E (mg) 0.3
Thiamin (mg) 0.2
Riboflavin (mg) 0.1
Niacin (mg) 2.1
Tryptophan/60 (mg) 2.1
Niacin equivalent (mg) 4.2
Vitamin B6 (mg) 0.1
Vitamin B12 (µg) 0.3
Folate (µg) 19
Pantothenate (mg) 0.5
Biotin (µg) 1.3
Vitamin C (mg) N
Alcohol (g) 0
NSP (g) Non-starch polysaccharide 3.4
AOAC fibre (g) N
Cholesterol (mg) 0
Retinol (µg) 0
Carotene (µg) 0
Retinol Equivalent (µg) 0