Pomegranate
100 g raw
83 kcal
Boiled, 100 g
92 kcal
Roasted, 100 g
104 kcal
Protein, fat and carbs per 100 g
- Protein
- 1.7 g
- Fat
- 1.2 g
- Carbs
- 18.7 g
- Fiber
- 4 g
- Sugar
- 13.7 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 83 kcal | 1.7 g | 1.2 g | 18.7 g |
| Boiled | 90% | 92 kcal | 1.9 g | 1.3 g | 20.8 g |
| Roasted | 80% | 104 kcal | 2.1 g | 1.5 g | 23.4 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C | 10.2 mg | 14% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 16.4 mcg | 18% |
| Vitamin B1 (thiamine) | 0.07 mg | 6% |
| Vitamin B2 (riboflavin) | 0.05 mg | 5% |
| Vitamin B3 (niacin) | 0.29 mg | 2% |
| Vitamin B6 (pyridoxine) | 0.08 mg | 6% |
| Vitamin B9 (folate) | 38 mcg | 10% |
| Choline | 7.6 mg | 2% |
| Calcium | 10 mg | 1% |
| Iron | 0.3 mg | 2% |
| Magnesium | 12 mg | 4% |
| Phosphorus | 36 mg | 5% |
| Potassium | 236 mg | 9% |
| Sodium | 3 mg | 0% |
| Zinc | 0.35 mg | 4% |
| Selenium | 0.5 mcg | 1% |
| Copper | 0.16 mg | 18% |
| Manganese | 0.12 mg | 7% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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