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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A simple, refreshing, and healthy bowl combining creamy yogurt, juicy pomegranate arils, crunchy walnuts, and a hint of sweetness. Perfect for a quick breakfast, a light dessert, or a healthy snack.
A vibrant and refreshing fruit salad packed with antioxidant-rich berries and pomegranate seeds, all brought together with creamy Greek yogurt and a sprinkle of chia seeds. It's a simple, healthy, and delicious breakfast or snack that's ready in minutes.
A refreshing and crunchy salad with sweet apples, cool cucumber, and juicy pomegranate seeds, all tossed in a zesty, sugar-free dressing. A perfect light and healthy snack ready in minutes.
A refreshing and simple vegan breakfast or snack ready in minutes. Creamy, unsweetened almond yogurt is topped with juicy pomegranate seeds and a sprinkle of chia for a boost of fiber and texture.
Creamy Greek yogurt topped with a burst of juicy pomegranate seeds and fresh mint. This protein-rich bowl is a perfect healthy breakfast or snack, ready in under 5 minutes.
Once removed from the fruit, the seeds (arils) stay fresh for about 5 to 7 days when stored in an airtight container in the refrigerator.
Yes, you can freeze them. Spread them on a baking sheet to freeze individually first, then move them to a freezer bag. They last up to 6 months.
Look for a fruit that feels heavy for its size, indicating it is full of juice. The skin should be firm, smooth, and can range from bright red to deep brownish-red.
Dried cranberries, fresh raspberries, or red currants can provide a similar tartness and color in most recipes.
Yes, the entire aril (the juice-filled sac and the crunchy seed inside) is edible and provides a significant amount of the fruit's fiber.
Score the skin and pull the fruit apart in a bowl of water; the seeds will sink to the bottom while the bitter white pith floats to the top.
They are exceptionally high in antioxidants (polyphenols), Vitamin C, Vitamin K, and potassium, while being relatively low in calories.
While not toxic, the white pith is very bitter and fibrous, so it is generally discarded.
pomegranate seeds is a versatile ingredient found in cuisines around the world. With 83 calories per 100g and 1.67 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the other category with complete nutrition information.
View all other →Discover 9 recipes featuring pomegranate seeds with step-by-step instructions.
Browse recipes →They contain about 14g of sugar per 100g, which is moderate for a fruit, but they also have a low glycemic index due to their fiber content.