When are Pomegranates in Season?
- Fall
- Winter
Pomegranates have a hard red outer skin and edible seeds called arils in the middle. Choose pomegranates that are plump, round, and heavy for their size. Pomegranates can be stored for up to two months in the refrigerator. Pomegranate arils can be added to smoothies, dressings, and salads.
Fun fact: Each pomegranate contains about 200 - 1400 arils.
Learning / Teaching Resources
- Pomegranate Basics. SNAP-Ed. Food Hero.
- Buy, Store and Cook Pomegranates. SNAP-Ed. EatFresh.
Additional Resources
- Pomegranate Nutrition, Selection, Storage and Recipes. Foundation for Fresh Produce. Have a Plant®
- Pomegranate Fruit Uses, Recipes, and Storage. University of Florida's Citrus Research and Education Center (CREC).
- Health Benefits and Multiple Uses for Pomegranates. The Pomegranate Council.
- Pomegranate Facts & History. The National Center for Complementary and Integrative Health (NCCIH).
Recipes
Nutrition Information
Serving Size: 1 raw pomegranate (4" diameter) ( 100g)
| 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 |
| Minerals | |
| 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 |
| Vitamins | |
| 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 |
|
