17 Fit Food calories Fruit and berries
Pomegranate calories and nutrition facts
Per 100 g: 83 kcal — 1.7 g protein, 1.2 g fat and 14.7 g carbs.
Pomegranate seeds, or arils, are sold ready-prepared in tubs, and the jewel-like seeds go over salads, yogurt and Middle Eastern dishes. They have about 83 kcal per 100 g and contain vitamin K and folate. To get them out yourself, halve the fruit and tap the back with a wooden spoon over a bowl.
- High in fibre
- Low fat
- Salt-free
- Source of vitamin K
- Protein 8%
- Fat 13%
- Carbs 71%
- Other 8%
In everyday portions
- Typical serving · 150 g 124 kcal
- 100 kcal is 120 g this much of it gives 100 kcal
- Energy density Low 0.83 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 83 kcal 4%
- Protein 1.7 g 3%
- Fat 1.2 g 2%
- Carbs available, without fibre 14.7 g 6%
- Fibre 4 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 8%
- Fat 13%
- Carbs 71%
- Other 8%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.6 mg 5%
- Vitamin K 16.4 µg 22%
- Vitamin C 10.2 mg 13%
- Vitamin B1 (thiamin) 0.067 mg 6%
- Vitamin B2 (riboflavin) 0.053 mg 4%
- Vitamin B3 (niacin) 0.293 mg 2%
- Vitamin B5 (pantothenic acid) 0.377 mg 6%
- Vitamin B6 0.075 mg 5%
- Folate (B9) 38 µg 19%
- Vitamin B12 0 µg 0%
- Choline 7.6 mg
Minerals
- Potassium 236 mg 12%
- Calcium 10 mg 1%
- Phosphorus 36 mg 5%
- Magnesium 12 mg 3%
- Iron 0.3 mg 2%
- Zinc 0.35 mg 3%
- Copper 0.158 mg 16%
- Manganese 0.119 mg 6%
- Selenium 0.5 µg <1%
- Iodine 1.5 µg 1%
- Sodium 3 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- Low fat
- Salt-free
- Source of vitamin K
- Source of folate
- Source of copper
Fruit and berries
Among fruit and berries
The category in the 17 Fit catalog: 145 foods. Compared per 100 g.
- 72% More calories than 72% of fruit and berries.
- 81% More protein than 81% of fruit and berries.
- 72% More fibre than 72% of fruit and berries.
- 85% More vitamin K than 85% of fruit and berries.
- 93% More folate than 93% of fruit and berries.
Similar in composition
The foods with the nearest calories and macros.
- Blackcurrants 63 kcal
- Persimmon 70 kcal
- Cherries 63 kcal
- Blueberries 57 kcal
- Mango 60 kcal
- Grapes 69 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169134.
The vitamins and minerals it lacked come from the Swiss Food Composition Database.
Carbs are available carbohydrates, without fibre, as on EU labels.