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pomegranate arils.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
pomegranate seedsfresh anar danaanar ke danepomegranate arilsanar
SERVING
CALORIES
83
PROTEIN
1.7g
CARBS
18.7g
FAT
1.2g
FIBER
4.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories83kcal—
Protein1.7g3%
Carbohydrates18.7g7%
Fiber4.0g14%
Sugar13.7g27%
Total fat1.2g2%
Saturated fat0.12g1%
Trans fat0g—
Cholesterol0mg0%
Water77.9g—
MINERALS
Sodium3.0mg0%
Potassium236mg5%
Calcium10mg1%
Iron0.30mg2%
Magnesium12mg3%
Phosphorus36mg3%
Zinc0.35mg3%
Copper0.16mg18%
Manganese0.12mg5%
Selenium0.50µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C10.2mg11%
Vitamin D0µg0%
Vitamin E0.60mg4%
Vitamin K16.4µg14%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.05mg4%
Niacin (B3)0.29mg2%
Pantothenic acid (B5)0.38mg8%
Vitamin B60.08mg5%
Folate (B9)38µg10%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup174g
1 tablespoon11g
1 teaspoon4g
1 oz28.4g
1 lb453.6g
1 ml140g
1 liter700g
HEALTH BENEFITS
Why eat it.
- ✓Rich in punicalagins, extremely potent antioxidants
- ✓Contains anti-inflammatory properties that may reduce disease risk
- ✓Supports heart health by improving cholesterol profiles
- ✓High Vitamin C content boosts immune function
- ✓Good source of dietary fiber for digestive health
COOKING TIPS
In the kitchen.
- 1To remove arils easily, cut the fruit in half and tap the back with a wooden spoon over a bowl
- 2Submerge the fruit in a bowl of water while peeling to prevent juice splatters and help arils sink
- 3Use as a vibrant garnish for salads, hummus, or roasted meats to add acidity and crunch
STORAGE
Keep it fresh.
- Store loose arils in an airtight container in the refrigerator for up to 5-7 days
- Freeze arils in a single layer on a tray before transferring to a bag for up to 6 months
- Keep whole pomegranates at room temperature for a week or refrigerated for up to 2 months
FAQ
Frequently asked questions.
How long do pomegranate arils last in the fridge?
Freshly extracted arils typically stay fresh for 5 to 7 days when stored in an airtight container in the refrigerator.
Can you freeze pomegranate arils?
Yes, you can freeze them. Spread them on a baking sheet to freeze individually first, then move them to a freezer bag to prevent clumping.
How do I pick a good pomegranate?
Look for a fruit that feels heavy for its size, indicating it is full of juice. The skin should be firm and can range from bright red to deep brownish-red.
What is the best way to remove the seeds without a mess?
The 'water method' is best: score the skin, break the fruit apart in a bowl of water, and the arils will sink while the white pith floats.
Are the hard seeds inside the arils edible?
Yes, the entire aril (the juice and the seed inside) is edible and provides a significant amount of the fruit's fiber content.
What can I use as a substitute for pomegranate arils?
Dried cranberries, red currants, or raspberries can provide a similar tartness and color in salads and garnishes.
Do pomegranate arils stain?
Yes, the juice is highly pigmented and can stain skin, clothing, and wooden cutting boards. Use plastic boards or wear an apron.
Can I juice the arils?
Yes, you can pulse them briefly in a blender and strain the liquid, or use a citrus press to squeeze the juice out of the arils.
RECIPES
Cook with pomegranate arils.
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