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Food Guide

Pomegranate

Buying Tips

Pomegranates are typically available September through November. Choose pomegranates with good color and that feel heavy; avoid those with dry-looking, wrinkled, or cracked rind.

Varieties

Many varieties of pomegranate are available throughout the world. One of the main characteristics that sets off the varieties is the different color of the pomegranate seeds, which can be scarlet, dark pink, or light red.

Preparation, Uses, & Tips

Carefully cut through the thin outer skin, and then separate the seeds from the cream-colored, inedible membrane. The seeds can be eaten raw, sprinkled on fruit salad, strained and used as a paste in cooking, or as a condiment. In Indian cooking they are used for a tart accent. Grenadine and other thick syrups are condensed from the pulpy part of the fruit.

Storing

They will keep at room temperature for two to three days or in the refrigerator for up to three months.

Nutrition Highlights

Pomegranate, 1 fruit

  • Calories: 105
  • Protein: 1g
  • Carbohydrate: 26g
  • Total Fat: 0g
  • Fiber: 1g

*Good Source of: Potassium (398.86mg) and Vitamin C (9.39mg)

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.