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Whole Pomegranates and Cut-Open Pomegranates on a Wooden Cutting Board

When are Pomegranates in Season?

Fruits and veggies are at the core of SNAP-Ed. Many SNAP-Ed programs work in Farmers' Markets and promote produce. Nutrition educators do food demonstrations and hand out recipes. SNAP-Ed also partners with others to bring EBT to more markets. This supports local agriculture and makes produce more available in communities. SNAP-Ed nutrition education classes also teach kids and adults how to eat veggies.

Nutrition Information

Serving Size: 1 raw pomegranate (4" diameter) ( 100g)

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Nutrient Amount
Total Calories 83
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg
Carbohydrates 19 g
Dietary Fiber 4 g
Total Sugars 14 g
Added Sugars included 0 g
Protein 2 g
Calcium 10 mg
Potassium 236 mg
Sodium 3 mg
Copper 0 mcg
Iron 0 mg
Magnesium 12 mg
Phosphorus 36 mg
Selenium 1 mcg
Zinc 0 mg
Vitamin A 0 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 10 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 16 mcg
Folate 38 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 0 mg
Choline 8 mg

N/A - data is not available

Note: only nutrients that are available will show on this display

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