How many Carbohydrates, Sugar and Fiber are in Pomegranate?

Nowadays excess carbs can derail your diet. Also if you can fulfill your daily required carb quantity by just one fruit, then won’t that be great. Pomegranate is a healthy fruit.

A raw pomegranate of 282 grams contains 52.7 grams of carbohydrate, 11.3 grams of fibers, and 38.5 grams of sugars. Glucose makes 60% -65% of pomegranate sugar content followed by fructose.

A pomegranate serving of 100 grams contains 18 grams of carbohydrates, which fulfills 6% of daily requirements and a cup of pomegranate juice will fulfill 16% of daily carb requirements with 41.6 grams of carbohydrate. 1/2 cup of pomegranate arils will provide 5 % of the requirements with 16.3 grams of carb.

Pomegranates are healthy, tasty, delicious, and versatile fruit. You can use it the way you want.

Pomegranates will easily fit into your recipes. You can simply munch it, use it as toppings, or even can make a juice out of it.

Pomegranate is also healthy and tasty.

It is high in vitamins and antioxidants.

You will also find carbohydrates in the form of sugar and dietary fibers in pomegranate.  

In the table below, here is the  quantity of carbohydrates in different quantities of pomegranate

QuantityTotal CarbohydrateDietary FiberSugars
Pomegranate Serving100g18 gram4.0 gram13. grams
1 Raw Pomegranate282 grams52.7 grams11.3 grams38.5 grams
½ cup Pomegranate Arils with seed87 grams16.3 grams3.5 grams11.9 grams
 Pomegranate Juice1 ounce ( Fl)5.2 grams1.1 grams3.8 grams
1 US Cup of Pomegranate Juice8 Fl 41.6 grams8.8 grams30.4grams
Different Carbohydrates in Pomegranate

Total Carbohydrates in Pomegranate

A Single pomegranate will weigh 282 grams.  Each 22 gram of pomegranate has 52.7 grams of total carbohydrates. This is 18 % DV of carbohydrates.

A pomegranate serving of 100 grams contains 18 grams of carbohydrates, which will fulfill 6% of daily requirements. A cup of pomegranate juice contains 41.6 grams of carbohydrate which will fulfill 16% of daily carb requirements. 1/2 cup of pomegranate arils will provide 5 % of the requirements with 16.3 grams of carb.

Now you will consume Pomegranate in different ways, like you may add it to a recipe, or a snack, or m make a good healthy tasty juice out of it, or may even just munch the seeds.

So you will need to know the different quantities have how many total carbohydrates in them.

 Pomegranate QuantityTotal Carbohydrate% DV
1 Raw Pomegranate282 grams52.7 grams18 %
Raw Pomegranate100 grams18 gram6 %
½ Cup Pomegranate seeds87 grams16.3 grams5%
Pomegranate juice1 fl5.2 grams2 %
1 cup Pomegranate juice8 Fl41.6 grams16 %
Total Carbohydrate in Pomegranate

 The % DV is the percentage of the Daily Value for carbohydrates or each nutrient in a serving of the food.

In the table above you can see that eating pomegranates in any way of your choice will be healthy. A single raw pomegranate will take care of 18% of your daily carbohydrate requirements. If you like juice then a single cup of Pomegranate juice will full fill 16 % of the daily Carb requirements.

Isn’t that great?

The carbohydrates in pomegranate are in the form of

  • Sugar
  • Dietary Fibers.

Sugar Content in Pomegranate

A cup of pomegranate juice will have 30.4 grams of sugar, 1/2 of pomegranate arils has 11.9 grams of sugar, and a 100 grams serving of pomegranate has 13 grams of sugar and one raw pomegranate has 38.5 grams of sugar.

The sugar content in the pomegranate fruit and pomegranate juice are in 4 forms.

  • Glucose,
  • Sucrose,
  • fructose
  • maltose.

Multiple research studies had been conducted to check the sugar amount.

One such research published in the International Journal of Food Properties was done with 3 pomegranate cultivators. Their pomegranates were taken and pomegranate juice was made out of it. Then the researchers studied the sugar content in them.

The researchers found that Glucose content was 60% -68%, followed by Fructose and then traces of sucrose and maltose.

sugar content in pomegranate
Sugar content in pomegranate

While doing their research the researchers found that the Pomegranate has 62% of Glucose, 36% of Fructose, 1 % of Maltose, and 11 % of sucrose.

Another research done on Tunesian Pomegranate also suggests that the sugar content is more in Pomegranate. Among which the Glucose is of highest content followed by fructose.

The next type of Carbohydrate source from Dietary fibers.

Dietary Fiber in Pomegranate

 Pomegranate QuantityDietary Fibers% DV
1 Raw Pomegranate282 grams11.3 grams45 %
Raw Pomegranate100 grams serving4 grams16%
½ Cup Pomegranate seeds87 grams3.5 grams14%
Pomegranate juice1 fl1.1 grams4 %
1 cup Pomegranate juice8 Fl8.8 grams32 %
Dietary fibers in pomegranate

Dietary Fiber is the second type of complex carbohydrate that you will find in pomegranate in large quantities.

One cup of pomegranate juice will provide 32% of fiber requirements with 8.8 grams, 1/2 cup of pomegranate arils provides 14% with 3.5 grams, a serving of 100 grams of pomegranate provides 16 % of fibers with 4 grams. A raw pomegranate of 282 grams will give you 11.3 grams of fiber which will fulfill 45% of daily dietary fiber requirements.

Dietary fibers are the type of carbohydrates, which cannot be completely broken down in the gut. 

Since your gut cannot completely digest the complex molecules of this plant product, so it will pass undigested.

The important benefit of it is that it will provide a good form to your stool and if you have constipation, it will relieve it.

Since the fiber doesn’t digest so it doesn’t provide you with nutrients. But it does have a number of other benefits on your body.

Dietary Fiber helps you lower your blood sugar and cholesterol levels. As mentioned above it will soften and adds bulk to your stool, thus providing a good form for your stool

 In General,

Women should consume 21 to 25 grams of fiber each day, and men should consume 30 to 38 grams.

Now, if you eat Pomegranate (282 grams) you will fulfill 45 % of the fiber requirement and if you drink 1 cup of Pomegranate juice, then you will fulfill 32% of the daily fiber requirements.


Pomegranate is a healthy fruit. You can consume the seeds of the raw fruit, you can use them as toppings or you can even use them in recipes.

You can also make juice out of it.

Pomegranate seeds and juice contains natural carbohydrate and sugar. Consuming pomegranate can fulfill up to 6%-18% of your daily carbohydrate needs.

It also contains natural sugars. Glucose makes 60% – 65% of total sugar in Pomegranate followed by fructose.

So, you can add Pomegranate to your healthy diet regimens and take its advantages.