Pomegranates are low in calories and fat but high in fiber, vitamins, and minerals. Benefits include antioxidants, heart health, urinary health, exercise endurance, and more.

Pomegranates are round, red fruits. They feature a white inner flesh that’s packed with crunchy, juicy edible seeds called arils.

They may be best known for the vibrantly colored juice they’re often used in, but these unique fruits have a lot more to offer.

This article examines the many health benefits of pomegranates.

pomegranate cut openShare on Pinterest
Kristin Duvall/Stocksy United

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

Below is the nutrition for the arils in one average pomegranate:

  • Calories: 234
  • Protein: 4.7 grams (g)
  • Fat: 3.3 g
  • Carbohydrates: 52 g
  • Fiber: 11.3 g
  • Vitamin C: 32% of the Daily Value (DV)
  • Folate: 27% of the DV
  • Magnesium: 8% of the DV
  • Phosphorus: 8% of the DV
  • Potassium: 13% of the DV

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.


Pomegranates in their whole fruit form are low in calories and fat and high in fiber, vitamins, and minerals.

Antioxidants are compounds that help protect the cells of your body from damage caused by free radicals. High amounts of free radicals can be harmful and contribute to a number of chronic diseases.

Pomegranates are rich in antioxidants and polyphenolic compounds, including punicalagins, anthocyanins, and hydrolyzable tannins.

Getting antioxidants from fruits such as pomegranates is a great way to support overall health and prevent disease.


Pomegranates are rich in an array of antioxidants that help protect your cells from free radical damage.

Chronic inflammation can contribute to many conditions, including heart disease, type 2 diabetes, and cancer.

Eating pomegranates may help prevent the inflammation associated with these chronic conditions.

This is largely attributed to compounds called punicalagins, which have been shown to have antioxidant and anti-inflammatory properties.

While more research is needed, research shows that consuming pomegranate juice can reduce certain markers of inflammation.


Although more research is needed, pomegranates contain compounds that may help prevent chronic inflammation associated with disease.

Research has found that compounds in pomegranate have anti-cancer properties.

Animal research has also found that pomegranate helps slow tumor growth in the early stages of liver cancer.

Plus, according to older research, pomegranate extract may be beneficial for prostate cancer.


Pomegranate has been observed to have anticancer effects. It may slow tumor growth and spread and reduce inflammation, although more research is needed to learn more.

There is evidence that fruits rich in polyphenolic compounds, such as pomegranate, may benefit heart health.

For example, in a study on people with heart disease, drinking pomegranate juice reduced the frequency and severity of chest pain, as well as certain biomarkers that suggest a protective effect on heart health.


Compounds in pomegranate may reduce blood pressure, decrease plaque buildup, and reduce chest pain.

Test-tube and human studies have found that pomegranate extract may help reduce the formation of kidney stones.

In one 2014 study, pomegranate extract was found to inhibit the mechanism associated with stone formation in people with recurrent kidney stones.

Additionally, animal studies have found that pomegranate extract can help regulate the concentration of oxalates, calcium, and phosphates in the blood, which are common components of kidney stones.


Certain compounds in pomegranate may help prevent kidney stones.

Pomegranate compounds may help fight harmful microorganisms.

For instance, they may protect oral health by reducing the growth of germs that can contribute to bad breath and tooth decay.


Pomegranates contain compounds that help fight off potentially harmful bacteria, fungi, and yeasts — particularly germs in the mouth that can cause bad breath and tooth decay.

The polyphenols in pomegranates may increase exercise endurance.

One small study found that pomegranate extract increased time to exhaustion and improved performance in trained cyclists.

Other research has found that pomegranate supplements may improve both endurance and muscle recovery.

However, research using pomegranate juice has found no benefit for muscle recovery after exercise, indicating that more studies are needed.


Pomegranates contain compounds that may improve endurance and recovery.

Pomegranates contain antioxidants called ellagitannins, which help reduce inflammation in the body.

Some studies have found that ellagitannins may help protect the brain against Alzheimer’s and Parkinson’s disease by reducing oxidative damage and increasing the survival of brain cells.

Ellagitannins are believed to produce a compound in the gut called urolithin A, which has been studied for its ability to reduce inflammation in the brain and delay the onset of cognitive diseases.

Nonetheless, more research is needed.


Compounds in pomegranate may help protect brain health and prevent Alzheimer’s disease and Parkinson’s disease.

Eating pomegranate may help support the health of your gut microbiome, which plays a key role in many aspects of health.

Test-tube research has found that pomegranate can increase levels of beneficial gut bacteria, suggesting that it may have prebiotic effects.

Prebiotics serve as fuel for the beneficial bacteria in your gut and support a healthier gut microbiome.

Additionally, pomegranate arils are rich in fiber, which is essential for digestive health and may protect against some digestive conditions.


Pomegranate arils are also rich in fiber, which serves as fuel for probiotics and helps prevent certain digestive health conditions.

What happens if you eat pomegranates daily?

Research suggests drinking pomegranate juice every day for 2 months may lower systolic blood pressure, diastolic blood pressure, or both in some people.

A placebo-controlled 2022 study indicated that daily supplementation with oral pomegranate extract may reduce the appearance of severe wrinkles, improve skin microbiome (microorganisms), and lower skin oil production, among other skin and general health benefits.

A 2023 systematic review also found that consuming pomegranates every day can improve cognitive function in healthy individuals and lower the chance of cognitive impairment. Cognitive refers to processes related to learning, remembering, and understanding information.

If you live with diabetes, you may want to ask your doctor about eating pomegranates every day since the fruit has a high sugar content.

Why is pomegranate a superfood?

In lay terms, superfoods are nutrient-dense foods that have the potential to benefit your health when you eat them regularly. Some people may consider pomegranates a superfood because of their anti-inflammatory properties and high content in fiber, vitamins, antioxidants, and minerals.

Is pomegranate good for kidney health?

Research in humans is limited when it comes to the benefits of pomegranates for kidney health. However, foods that are high in antioxidants may offer benefits for the whole body, including the kidneys. If you live with kidney disease, however, you may want to discuss eating pomegranates with your healthcare professional because of the fruit’s high potassium content and potential to interact with some medications.

Is it okay to eat pomegranate seeds?

Pomegranate seeds are edible and can be a great source of many essential vitamins.

Is pomegranate the healthiest fruit in the world?

Pomegranate is highly nutritious and can be a great addition to a balanced diet. However, all fruits offer a unique set of nutrients, so be sure to enjoy pomegranates alongside a variety of other healthy fruits.

Who should not have pomegranates?

Pomegranate may interact with certain medications, including drugs used to treat high blood pressure. The fruit is also high in sugar and potassium. Therefore, consider asking your healthcare professional if you live with diabetes or kidney disease, or take any type of medication.

Pomegranates are rich in antioxidants, fiber, and a variety of vitamins and minerals.

Pomegranates may also help protect against cancer, support exercise endurance, and prevent harmful germs.

Although human research on some of these potential benefits is lacking, it’s safe to say that pomegranate is a tasty, nutritious addition to your diet.

Just one thing

Try this today: Next time you go to the store, grab a pomegranate! To easily remove the arils, cut the fruit in half, submerge it in water, and peel out the arils using your fingers. Enjoy as a snack or sprinkle onto avocado toast, salads, yogurt, or smoothies.

Was this helpful?