Pomegranate

Pomegranates, raw

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Pomegranate FAQ

Table of Contents

• Is pomegranate low fodmap?
• Are pomegranates keto?
• Are pomegranates a good source of fiber?
• Are pomegranates high in carbs?
• Does pomegranate contain sugar?
• Are pomegranates high in antioxidants?
• Are pomegranates high in iron?
• Are pomegranates high in Vitamin C?
• Are pomegranates high in lectins?
• Is pomegranate high oxalate?
• Are pomegranates high histamine?
• Are pomegranates good for fertility?
• Are pomegranates high in vitamin K?
• Does pomegranate increase estrogen?
• Does pomegranate increase libido?
• Is pomegranate gluten-free?
• Does pomegranate increase testosterone?
• Does pomegranate contain potassium?

Is pomegranate low fodmap?

No, pomegranate is not considered low FODMAP. FODMAPs are types of carbohydrates that some people have trouble digesting. While a small amount of pomegranate seeds (1/4 cup or less) may be tolerated by some, larger portions can contribute to high FODMAP levels in a meal.

Are pomegranates keto?

Pomegranates may not be the most keto-friendly fruit due to their relatively high carb content. A single portion (1/2 cup) of pomegranate arils carries about 16 grams of carbohydrates. For people following a strict ketogenic diet, the daily limit of total carbohydrate intake is typically around 20-50 grams. This means that pomegranates could take up a significant part of this limit.

Are pomegranates a good source of fiber?

Yes, pomegranates are a good source of dietary fiber. A half-cup of pomegranate arils, or seeds, provides about 3.5 grams of fiber, which contributes 6% of the recommended daily value (DV). The recommended daily intake of fiber is 25 grams for women and 38 grams for men, according to the Dietary Guidelines for Americans.

Are pomegranates high in carbs?

No, pomegranates are not high in carbs, but do contain some. Half a cup of pomegranate seeds contains about 16 grams of carbs, which makes up approximately 6% of the daily recommended intake based on a 2000 calorie diet. Therefore, pomegranates should be consumed in moderation, particularly for those monitoring their carbohydrate intake.

Does pomegranate contain sugar?

Yes, pomegranate does contain sugar. A half cup of pomegranate arils (seeds) has around 16 grams of sugar, which is naturally occurring in pomegranates. For context, the Dietary Guidelines for Americans recommends limiting calories from added sugars to less than 10 percent of total calories per day.

Are pomegranates high in antioxidants?

Absolutely, pomegranates are packed with antioxidants! They contain a class of antioxidants called punicalagins and punicic acid, which are significantly higher than most other fruit sources. While there isn’t a recommended daily value for these particular antioxidants, research suggests they play a crucial role in maintaining good health and preventing diseases.

Are pomegranates high in iron?

Pomegranates are not considered a high source of iron. A 1/2 cup of pomegranate seeds provides about 0.3mg of iron, which accounts for around 1% of the daily recommended value, which is 8mg for men and 18mg for women.

Are pomegranates high in Vitamin C?

Yes, pomegranates are a good source of vitamin C. One-half cup of arils contains 9 milligrams of vitamin C, which provides about 10% of the daily recommended value, which is 75mg for women and 90mg for men. Vitamin C is vital for immune system functioning, collagen synthesis, and it also acts as a potent antioxidant.

Are pomegranates high in lectins?

No, pomegranates are not considered high in lectins. Lectins are a type of protein that can bind to specific carbohydrates and interfere with nutrient absorption. While some foods are high in lectins, such as legumes and certain grains, pomegranates are typically low in lectin content.

Is pomegranate high oxalate?

Yes, pomegranates do contain oxalate, but they are not extremely high. Oxalate is a naturally occurring molecule found in many foods. High levels of oxalates can contribute to the formation of kidney stones in susceptible individuals. A medium-sized pomegranate contains around 15 mg of oxalate, which is considered a moderate level. The daily limit for individuals prone to kidney stones is usually set at 40-50 mg.

Are pomegranates high histamine?

No, pomegranates are not considered high in histamine. Histamine is a compound that is involved in local immune and inflammatory responses. Certain foods are high in histamines and can cause health issues for people with histamine intolerance. However, pomegranates are generally low in histamine content.

Are pomegranates good for fertility?

Yes, pomegranates are often recommended as a part of a fertility-enhancing diet. They are rich in antioxidants including polyphenols, which can protect the body from cellular damage and oxidative stress. Furthermore, pomegranates contain a good amount of folate, which is an essential nutrient for DNA synthesis and protects against neural tube defects in early pregnancy. A half cup of pomegranate seeds contains about 33 micrograms of folate, nearly 8% of the recommended daily value (400 micrograms) for adults.

Are pomegranates high in vitamin K?

Pomegranates contain a modest amount of vitamin K. A half-cup serving of pomegranate seeds provides about 14 micrograms of Vitamin K, which is approximately 14% of the recommended daily value of 120 micrograms for adults.

Does pomegranate increase estrogen?

Pomegranates contain phytoestrogens, plant-based compounds that can mimic the hormone estrogen. However, there is no conclusive evidence that eating pomegranates will significantly boost estrogen levels in the body. As with any dietary changes, individuals with health concerns related to hormones should consult a healthcare provider.

Does pomegranate increase libido?

Research on pomegranates and libido is limited. Some studies suggest that pomegranate juice could help with erectile function, but more research is needed. It’s also important to note that many factors affect libido, and a single food is unlikely to have a significant effect.

Is pomegranate gluten-free?

Yes, fresh pomegranates are naturally gluten-free, as are pure, 100% pomegranate juices. However, packaged pomegranate-flavored foods or drinks may contain gluten or be processed in a facility with gluten, so it’s important for individuals with celiac disease or gluten sensitivity to read labels closely.

Does pomegranate increase testosterone?

There’s limited but promising research suggesting that pomegranate juice might improve testosterone levels. A study published in the International Journal of Impotence Research suggested that pomegranate juice improved salivary testosterone levels by an average of 24%. However, more research needs to be done to confirm these findings. It’s also worth noting that maintaining a balanced overall diet and lifestyle is crucial for optimal testosterone levels.

Does pomegranate contain potassium?

Yes, pomegranates contain potassium. A half-cup of pomegranate arils contains approximately 205 mg of potassium, which is about 4% of the recommended daily value of 4700mg. Potassium is an important nutrient that helps regulate heart function, fluid balance, and normal muscle contraction.