Pomegranates are low in calories and fat but high in fiber, vitamins, and minerals.

The small pink seeds inside a pomegranate, called the arils, are the edible portion of the fruit. While they can be labor-intensive to remove from the fruit’s inner flesh, their nutritional profile and flavor are well worth the investment.

Overall, pomegranates are low in calories and fat but high in fiber, vitamins, and minerals. They also contain some protein.

Below is the nutrition for the arils in one average (282-gram) pomegranate fruit (1Trusted Source):

Calories: 234

Protein: 4.7 grams

Fat: 3.3 grams

Carbohydrates: 52 grams

Sugar: 38.6 grams

Fiber: 11.3 grams

Calcium: 28.2 mg, or 2% of the Daily Value (DV)

Iron: 0.85 mg, or 5% of the DV

Magnesium: 33.8 mg, or 8% of the DV

Phosphorus: 102 mg, or 8% of the DV

Potassium: 666 mg, or 13% of the DV

Vitamin C: 28.8 mg, or 32% of the DV

Folate (vitamin B9): 107 mcg, or 27% of the DV

Comparatively, a 1/2-cup (87-gram) serving of arils provides 72 calories, 16 grams of carbs, 3.5 grams of fiber, 1 gram of fat, and 1.5 grams of protein.

Keep in mind that the nutritional information for pomegranate and arils differs from that of pomegranate juice, which won’t provide much fiber or vitamin C. This applies to fruit in general — eating the whole form will provide more fiber