Nutrients in Pomegranate
In one serving: ½ cup seeds (87 g)
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin K | 14 mcg | 16% | 12% |
| Copper | 140 mcg | 16% | 16% |
| Vitamin C | 9 mg | 12% | 10% |
| Vitamin B9 (folate / folic acid) | 33 mcg DFE | 8.3% | 8.3% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Yogurt with pomegranate, walnuts and dates
- Pistachios and pomegranate
- Pomegranate seeds with walnuts
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)