How many carbs are in pomegranate?
Half a cup of pomegranate arils (seed sacs, 87g) has about 16g of carbohydrate and 13g of net carbs. The arils are what people actually eat, so that is the practical portion to know.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1/2 cup arils (87g) | 16.3g | 3.5g | 12.8g |
| 1 pomegranate (282g) | 52.7g | 11.3g | 41.5g |
| 100 grams | 18.7g | 4.0g | 14.7g |
Net carbs
Half a cup of pomegranate arils has about 13g of net carbs, which is total carbs (16g) minus fiber (3.5g). A full cup of arils would be about 26g total carbs and 26g net. See the net carbs guide.
Glycemic index of pomegranate
The glycemic index of pomegranate is about 35. Pomegranate has a low glycemic index. Its sugar profile is roughly equal parts glucose and fructose, and the polyphenol-rich arils may modestly slow carbohydrate digestion. Pomegranate juice has a higher GI, estimated around 67, because the fiber is removed in pressing.
For diabetes
Pomegranate arils deliver a moderate carb load with a low GI, which makes them one of the more manageable fruits for glucose control. Half a cup is about 16g of total carbs, within the range of a small fruit serving for many people. Pomegranate juice is a different matter, with roughly 35g of carbs per cup and a much higher GI. Stick to whole arils and count total carbs for your meal plan. See the diabetes carb-counting guide.
Keto and low carb
Half a cup of pomegranate arils has about 13g of net carbs. That is manageable within a keto budget if you have room, but a full cup would be around 26g of net carbs, close to an entire day's allowance. Pomegranate can fit keto in small amounts.
Good to know
Pomegranate season runs from September through January in the Northern Hemisphere. Arils that look deep red and plump have peak sugar content. Paler, underdeveloped arils are more tart and slightly lower in sugar. Pomegranate juice sold commercially is often blended with apple or grape juice to reduce bitterness, which adds additional carbs beyond the pomegranate itself. Always check the label if you buy bottled pomegranate juice.
Full nutrition (per 100g)
- Calories: 83.0 kcal
- Carbohydrate: 18.7g
- Fiber: 4.0g
- Sugars: 13.67g
- Protein: 1.67g
- Fat: 1.17g
Stop looking up carbs one food at a time
CarbZen reads the carbs off a photo of your whole plate in about 3 seconds, checked against USDA data. 7 days unlimited, then 30 scans a month, free.
Get the appFrequently asked questions
How many carbs are in pomegranate?
Half a cup of pomegranate arils (87g) has about 16g of carbs and 13g of net carbs. A full cup has about 32g of total carbs.
How many carbs are in pomegranate juice?
One cup of pure pomegranate juice has roughly 34 to 36g of carbs and very little fiber. The GI is also much higher than whole arils because the fiber is removed.
Is pomegranate keto?
Half a cup of arils has about 13g of net carbs, which can fit a keto budget. A full cup would be close to a full day's allowance. Small portions work; eating freely does not.
What is the glycemic index of pomegranate?
The whole fruit arils have a GI of about 35, which is low. Pomegranate juice has a higher GI around 67 because the fiber is stripped out during pressing.
Are pomegranate seeds the same as arils?
Yes. What people eat are the arils, which are the juice-filled sacs that surround the actual seeds. The arils are what the USDA carb data refers to when it says pomegranate.