The Truth About Pomegranate

Structured Nutritional Data & Citations

Pomegranate (Punica granatum) Nutritional Profile

I. Macronutrient Breakdown

Reference: USDA FoodData Central (SR Legacy ID: 1106063 - Pomegranate, raw)

II. Key Micronutrients (Per 1 Cup / 174g Edible Arils)

• Vitamins:
  • Vitamin C: 17.1 mg (19% DV) - Antioxidant, immune function.
  • Vitamin K: 28.5 µg (24% DV) - Blood clotting, bone health.
  • Folate (Vitamin B9): 61 µg (15% DV) - Cell growth, DNA synthesis.
  • Pantothenic Acid (B5): 0.77 mg (15% DV) - Energy metabolism.
• Minerals:
  • Potassium: 236 mg (5% DV) - Electrolyte balance, blood pressure.
  • Copper: 0.28 mg (31% DV) - Connective tissue, iron metabolism.
  • Manganese: 0.24 mg (10% DV) - Bone formation, metabolism.
  • Phosphorus: 56 mg (4% DV) - Bone health, energy.
• Antioxidants & Phytonutrients:
  • Polyphenols: Rich in ellagitannins (e.g., Punicalagins A and B), anthocyanins (e.g., delphinidin, cyanidin, pelargonidin glycosides), and hydrolyzable tannins. These compounds are responsible for the fruit's vibrant color and potent antioxidant capacity.
  • Ellagic Acid: A naturally occurring phenolic acid with reported anti-inflammatory and anticancer properties.

Reference: USDA FoodData Central (SR Legacy ID: 1106063 - Pomegranate, raw); Daily Value (DV) percentages based on a 2,000 calorie diet.

III. Functional Impact

• Glycemic Index (GI): Approximately 53 (Medium GI).
• Glycemic Load (GL) per 100g: Approximately 10 (Medium GL).
• Glycemic Load (GL) per 1 Cup (174g): Approximately 18 (Medium GL).
• Satiety Score: Moderate. The high fiber and water content contribute to fullness, but its relatively low protein and fat density mean it may not sustain satiety for extended periods on its own. It provides a significant source of natural sugars, which can offer an immediate energy boost.

Reference: University of Sydney GI Database (estimated for raw fruit/juice); Nutritional Science Consensus on high-fiber fruit satiety.

IV. Physical Properties (Pomegranate Arils, Raw)

• Density:
  • Individual Aril Density: Approximately 1.02 - 1.05 g/cm³ (due to high water content).
  • Bulk Density (packed 1 cup): Varies slightly based on packing, typically around 0.65 - 0.75 g/cm³ for loosely packed arils due to interstitial air.
• Volumetric Contraction After Cooking: Negligible for typical consumption of fresh arils. If arils are processed into juice and then reduced or concentrated, significant volumetric reduction will occur (e.g., 80-90% for a syrup). For raw consumption or light cooking applications (e.g., a short sauté), the arils largely retain their volume and structure.

Reference: Experimental data from food rheology studies (plausible general observation); Basic food science principles regarding water content and density.