Is Pomegranate Keto? Carbs and Calories in Pomegranate

is pomegranate keto

There are so many reasons why you should be eating pomegranate on a regular basis. This bright red fruit contains hundreds of edible seeds called arils.  These sweet, juicy seeds can be eaten in their entirety and their nutritional benefits are truly amazing!

One of the healthiest foods on the planet, pomegranates are loaded with antioxidants – powerful plant compounds that reduce cell damage in the body.  But that isn’t the only health benefit this fruit offers…  It also offers powerful properties that reduce inflammation in your body that also reduce your risk of heart disease and cancer.  

Did you know that eating pomegranate can actually help you to lose weight? It’s true!  Even if you’re following a low carb diet, you can still enjoy a ¼ cup serving of pomegranate seeds added to your salads, dishes, or smoothies. 

Keep reading to find out all the interesting ways this superfruit can assist your low carb diet to support your overall health and vitality.

Is Pomegranate Keto?

Pomegranate seeds can be eaten in moderate amounts on a ketogenic diet.  A 1/4 cup serving contains less than 5 grams of carbs. 

To keep it keto, use the seeds as a garnish.  You’ll still get all the flavor of pomegranate and some nutrients, without exceeding your carb limit. 

Avoid drinking the juice of this fruit while on Keto as it is more concentrated in sugar.  The glycemic load of the juice is much higher than the fruity seeds.

Try topping your salad with a tablespoon or two of pomegranate seeds along with some cubed avocado and sesame seeds for a keto-friendly lunch.  Or toss a few of the seeds into a smoothie for an added boost of phytonutrients.

Carbs in Pomegranate

A 100 gram serving of pomegranate contains 19 grams of carbs.

One cup of pomegranate juice contains 33 grams of carbs.

Calories in Pomegranate

A 100 gram serving of pomegranate contains 83 grams of carbs.

One cup of pomegranate juice contains 135 calories.

Nutrition Facts for Pomegranate     

Amount:  100 grams of Pomegranate
Calories 83
Total Fat 1.2 grams 1%
Saturated fat 0.1 grams 0%
Polyunsaturated fat 0.1 grams
Monounsaturated fat 0.1 grams
Cholesterol 0 milligrams 0%
Sodium 3 milligrams 0%
Potassium 236 milligrams 6%
Total Carbohydrate 19 grams 6%
Dietary fiber 4 grams 16%
Sugar 14 grams
Protein 1.7 grams 3%
Vitamin A 0% Vitamin C 17%
Calcium 1% Iron 1%
Vitamin D 0% Vitamin B-6 5%
Cobalamin 0% Magnesium 3%

Vitamins in Pomegranate

The fruit is rich in B vitamins, vitamin C, vitamin K and potassium. It is also high in folate.  In fact, one whole pomegranate supplies 25% of your daily recommended intake of folate.  Additionally, they’re an excellent source of calcium. 

Health Benefits of Pomegranate

calories in pomegranate


Pomegranate is an excellent source of fiber and provides many vital antioxidants.  The fruit has a wide array of health benefits, including the prevention of inflammatory conditions like heart disease, cancer, and arthritis.  Moreover, the fruit helps brain function and memory as well as boost fitness endurance.

A Powerhouse of Antioxidants

Pomegranates contain punicalagins and punicic acid, extremely powerful antioxidants found in the juice of the fruit.  In fact, these antioxidants are so potent in pomegranate juice that it is three times more powerful than that of red wine.

Punicic acid is a bioactive compound of pomegranate seed oil organically found in pomegranate seeds that has been shown to combat various metabolic syndromes.

Fights Inflammation

Pomegranate and pomegranate juice has been shown to reduce inflammation, one of the leading causes of cancer and diabetes. 

Helps Prevent Certain Cancers

Pomegranate juice may be useful in the treatment of prostate and colon cancers, potentially inhibiting the growth of cancer cells.  Research shows the fruit and its extract can also reduce breast cancer cells and even kill them.  It can also reduce inflammation in the digestive tract. 

Helps Lower Blood Pressure

Pomegranate juice an effective treatment for high blood pressure and hypertension.  In fact, drinking pomegranate juice daily can lower high blood pressure in as little as a few weeks!

Alleviates Joint Pain from Arthritis

Studies show that pomegranate extract may be beneficial against several forms of arthritis.  The organic anti-inflammatory effects of this fruit can naturally soothe joint pain from arthritis. 

Promotes Healthy Cholesterol Levels

Pomegranate can help prevent heart disease because it regulates healthy cholesterol levels and protects against oxidative damage.

Improves Sexual Health in Men

Pomegranate juice improves blood flow in all areas of the body as well as the erectile tissue.  Not only does pomegranate juice prevent erectile dysfunction and improve erectile response, it also increases sperm count and testosterone levels.

Promotes Oral/Dental Health

The antibacterial and antiviral properties of pomegranate have the power to assist your dental health, protecting against gum diseases and infections from inflammation in the mouth. The fruit may also improve conditions like gingivitis.

Improves Cognition and Memory

Research shows that pomegranate may improve memory in geriatric adults. Studies on mice suggest that consuming pomegranate regularly may also protect against the onset of Alzheimer’s disease.

Improves Fitness Endurance

The naturally occurring nitrates in pomegranate increase blood flow, which may also improve fitness endurance.

Helps Reduce Uric Acid Levels

Uric acid is a chemical created when the body breaks down substances called purines.  High levels of uric acid in the body has been linked to cancer.  It was found that pomegranate concentrate significantly reduced uric acid levels in the body.

Pomegranate Benefits for Skin

carbs in pomegranate

The many antioxidants in pomegranate, in the form of proanthocyanidins and flavonoids, help reduce skin damage.  These powerful plant compounds stimulate the production of fresh skin cells.  They also increase the blood flow to the skin to revitalize its appearance, preventing wrinkles and sagging.

Pomegranates are rich in vitamin C, a vital nutrient for your skin that protects against skin damage and the premature signs of aging.

Medicinal Uses of Pomegranate Juice

Pomegranate juice has a number of significant health benefits and can be part of a balanced diet.  The juice is more concentrated, containing exponentially more antioxidant activity than that of red wine and green tea. These antioxidants repair your cells from damage caused by free radicals.

Pomegranate juice can help lower cholesterol, blood pressure and inflammation. Drinking this juice regularly lowers the risk of heart attack and stroke by preventing the build-up of plaque in the arteries.

Is it Safe to Eat Whole Pomegranate Seeds?

It’s easiest to eat the entire pomegranate seed, along with the arils (the hard seed inside the juicy fruit). It’s completely safe to chew and swallow the whole seed.  In fact, you might enjoy the added crunch.  However, some people prefer to spit them out after they’ve consumed the fruit from around them.

Side Effects

Pomegranate seeds are safe for most people who do not have allergies to pomegranate. 

Pomegranate extract is safe when taken by mouth or applied to the skin. Allergic reactions to the fruit include itching, swelling, runny nose, and difficulty breathing.

Drinking pomegranate juice is safe, provided it is taken in normal food amounts.  However, pomegranate juice is high in sugar.  Drinking it in excess could contribute to high blood sugar and obesity.

Although the fruit’s juice can lower blood pressure levels, the excess intake of the juice may lower your blood pressure too much. Therefore, you should avoid the juice while taking blood pressure lowering medications.

Pomegranate is chock full of potassium, however, excess intake of potassium can lead to hyperkalemia.  People with high potassium levels, including those with kidney disease, should avoid pomegranate juice.

Pomegranate juice might interact with certain drugs.  People taking medications such as blood thinners or cholesterol lowering drugs should avoid pomegranate juice.  The high concentrations of vitamin K in pomegranate juice naturally improves blood clotting, which could be counterintuitive if you’re prescribed blood thinners.

Always check with your pharmacist to see if drinking pomegranate juice regularly can cause interactions with your medications.

Related Questions:

Does Pomegranate Help Cure Constipation?

Pomegranates are a high-fiber fruit that can help relieve constipation.  A high fiber diet helps your bowels move more efficiently and improves regularity.

A 2014 study published in The International Journal of Current Microbiology and Applied Sciences found that 80% of the fiber in pomegranate is insoluble.  This study revealed that pomegranates contain more insoluble fiber than most other fruits and vegetables. 

The seeds are generally safe for most people to eat, although excessive intake may cause intestinal blockage in those with chronic constipation.  So, if you eat a lot of pomegranates, you may be better off spitting out the seeds after consuming the fruit.

Can Pomegranate Help With Weight Loss?

Pomegranate contains antioxidants, polyphenols and linolenic acid, amazing compounds that burn fat and jump start your metabolism. Pomegranate juice has also been shown to suppress appetite. The seeds, along with pomegranate leaf extract, have been linked with fat loss. Additionally, the fiber in pomegranate plays a preventative role in obesity. 

Is Pomegranate Safe for Diabetics?

Pomegranate juice has a GI of about 60, as it contains a fair amount of natural sugars giving it a moderate glycemic load.  However, the seeds are low on the glycemic index at around 18; therefore, they are a better choice for diabetics.  In fact, pomegranate seeds have a positive effect on blood sugar as they contain important antioxidants that help regulate your blood sugar and insulin levels. 

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

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