Food Database1 cup • 174 g

Pomegranate Seeds

Pomegranate Seeds has 149 calories per 1 cup in the Forkd Food Database, with calories, macros, micronutrients, and a nutrition score.

Calories

149 kcal

Serving Weight

174 g

Protein

3 g

Fiber

7.2 g

Nutrition Score

Limited

This food stands out for fiber density, reasonable sodium relative to the serving size.

Protein Density

Fiber Density

Micronutrients

Sodium Moderation

Nutrition Snapshot

Macros and micros at a glance

Calories

149

Protein

Carbs

33.6g

Fat

2.1g

Fiber

7.2g

Micronutrients

Calcium

18 mg • 1.8% of daily target

Iron

0.5 mg • 3% of daily target

Magnesium

21.5 mg • 5.1% of daily target

Potassium

424 mg • 16.3% of daily target

Sodium

5.4 mg • 0.2% of daily limit

Zinc

0.6 mg • 5.7% of daily target

Selenium

0.9 mcg • 1.6% of daily target

Vitamin A

0 mcg • 0% of daily target

Vitamin E

1.1 mg • 7.2% of daily target

Vitamin D

0 mcg • 0% of daily target

Vitamin C

18.3 mg • 20.3% of daily target

Folate

68.2 mcg • 17.1% of daily target

Vitamin B12

0 mcg • 0% of daily target

Vitamin K

29.4 mcg • 24.5% of daily target

Omega-3

0 g • 0% of daily target

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