How many carbs are in a Pomegranate Arils?
A 1/2 cup (87g) serving of Pomegranate Arils contains 16.3g of total carbs (12.8g net carbs), 11.9g sugar, 72 calories, 1.5g protein, 1g fat and 3.5g fiber.
- Calories
- 72 cal
- Carbohydrates
- 16.3 g
- of which Sugars
- 11.9 g
- Fiber
- 3.5 g
- Net carbs
- 12.8 g
- Protein
- 1.5 g
- Fat
- 1 g
Pomegranate Arils nutrition at a glance
Per 1/2 cup (87g), Pomegranate Arils delivers about 4% of a 2,000-calorie daily reference, 6% of the 275g daily carbohydrate reference and 13% of the 28g daily fiber reference. Sugar sits at 24% of the 50g added-sugar reference and protein contributes 3% of the 50g protein reference.
- Calories
- 83
- Carbs
- 18.7 g
- Sugar
- 13.7 g
- Protein
- 1.7 g
- Fat
- 1.1 g
- Fiber
- 4 g
Blood-sugar impact of Pomegranate Arils
The fiber content slows glucose absorption, so the real glycemic impact is lower than the raw carb count suggests. A good option for steady energy.
With 16.3g total carbs and 3.5g fiber, the net-carb figure for a 1/2 cup (87g) serving works out to roughly 12.8g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Pomegranate Arils
- Add pomegranate arils to a balanced plate with a lean protein and non-starchy vegetables.
- Use pomegranate arils as part of a pre-workout snack when you need quick, usable energy.
- Pair pomegranate arils with a source of fat or protein to slow glucose absorption.
Frequently asked questions
Is Pomegranate Arils keto-friendly?
Not usually. 12.8g net carbs per serving takes up a large share of a typical keto budget — reserve for special occasions or smaller portions.
How many carbs in Pomegranate Arils per 100 grams?
About 18.7g of carbs, 13.7g sugar and 83 calories per 100g of Pomegranate Arils.
How does Pomegranate Arils affect blood sugar?
The fiber content slows glucose absorption, so the real glycemic impact is lower than the raw carb count suggests. A good option for steady energy.
Is Pomegranate Arils good for weight loss?
A serving delivers 72 calories with 1.5g protein and 3.5g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 7% combined protein-plus-fiber-to-calorie ratio, Pomegranate Arils is a solid pick for a satiating, weight-loss-friendly meal.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1/2 cup (87g) serving of Pomegranate Arils. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.