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Nutritional Benefits of Pomegranate, Juice, Seeds, and Skin

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

About Pomegranates

Pomegranates have been cultivated since ages in Iran and then spread to the Himalayan range, in North India and China. Today it is cultivated widely in Asia, Europe, Africa, Russia, the USA and some countries of the Middle East.

In the USA, they are mostly grown in California.

Pomegranates are sweet, tangy-to-sour fruit with seeds enclosed in a translucent, watery covering called the aril. The colour of the aril varies from white, pink, red to purple. Each fruit has hundreds of seeds in it. Pomegranate juice has a little tartness to it.

Pomegranates can be stored up to a month in a refrigerator and for a week in a cool dark place.

Nutrients in Pomegranates

All parts of the pomegranate fruit have nutritional factors beneficial to human health.


The peel of pomegranate is almost one-half of the weight of the whole fruit. It contains flavonoids, phenolic compounds, a variety of tannins, minerals potassium, sodium, calcium, phosphorus, magnesium and complex polysaccharides.

Edible Part

The edible part, which is 50% of the total fruit weight, contains 10% seeds and 40% arils. Arils have about 85% water, 10% sugars mainly fructose and glucose, about 1.5% pectin, some organic acids, flavonoids, phenolic compounds and some tannins.


The seeds are rich in lipids, of which, the oil component is about 12% to 20%. Seeds also contain many polyunsaturated fatty acids, protein, fibre, vitamins, minerals, sugars, pectin, polyphenols, isoflavones, and the hormone estrone.

It is known today that the positive health properties of pomegranate are due to the presence of bioactive compounds like flavonoids, phenolic acids and tannins contained in it.

Nutrient Levels in Pomegranates

Pomegranate (Punica granatum), fresh, nutrition value per 100 grams. (Source: USDA National Nutrient database)

PrincipleNutrient ValuePercentage of RDO


83 Kcal



18.70 g



1.67 g


Total Fat

1.17 g



0 mg


Dietary Fiber

4 g






38 µg



0.293 mg


Pantothenic acid

0.135 mg



0.075 mg



0.053 mg



0.067 mg


Vitamin A

0 IU


Vitamin C

10.2 mg


Vitamin E

0.60 mg


Vitamin K

16.4 µg






3 mg



236 mg






10 mg




0.158 mg


0.30 mg



12 mg



0.119 mg



36 mg



0.5 µg



0.35 mg






0 µg


Cryptoxanthin, beta

0 µg


Health Benefits of Pomegranates

As pomegranate is rich in dietary fibre, both soluble and insoluble, it helps in improving digestion and regulating bowel movement. It has no calories or saturated fat and is recommended in weight reduction and cholesterol controlling diets.

The antioxidant, punicalagin, is abundant in pomegranates. This, along with the tannins found in this fruit, may help in reducing incidences of heart disease, including atherosclerosis, the narrowing of arteries caused by plaque due to high fat and cholesterol in the diet.

The high Vitamin content develops resistance and immunity to diseases. Regular consumption of pomegranate is found to be effective against prostate cancer, diabetes and lymphoma disease.

Pomegranate Benefits in Certain Health Conditions

Diarrhoea and Stomach Spasms

Take 15 grams of dried skins of pomegranate and two cloves. Grind these and boil in 250 ml water, then simmer until half the water remains. Strain the liquid, cool and drink this three times daily to help alleviate symptoms of diarrhoea and stomach spasms.

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Sprinkle black pepper powder and salt on pomegranate. This can relieve pain. When this is taken in the early morning, it helps to increases appetite and digestive power.


Putting pomegranate juice may help stop nosebleeds.

Bad Breath

Take 4 gms of dried, ground, skin of pomegranate with water, in the morning and evening. Also, gargle with water in which the skins have been boiled.

Pain Due to Broken Nails

Pomegranate may be effective in alleviating pain due to broken nails; grind pomegranate leaves and tie on the affected nail for pain relief.

Aversion to Food

Take 1/2 tsp black pepper, 1/2 tsp roasted caraway seeds, asafoetida equal in quantity to half a seed of black gram and 70 grams pomegranate seeds. Add rock salt to this. Grind this mixture. Take this churan as it is called about 2 grams at a time.

Hot Weather

Pomegranate is cooling. In summer, drink pomegranate sherbet.

Uses of Pomegranates

Pomegranate juice has been a popular drink in Iran, India, USA and Canada. Pomegranate seeds are used as a spice (called Anardana) in Indian and Pakistani cuisine. The seeds are also used in making curry and chutney. The dried arils are used in granola bars and fresh pomegranate as salad toppings, in yoghurt and ice cream.

Pomegranate jams, jellies, molasses, martinis and wine is available too. A sauce made from pomegranate juice is used as salad dressing and to marinate meat. Pomegranate is used in Ayurvedic medicines for thousands of years.



How to De-Seed a Pomegranate

Pomegranate Banana Smoothie

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2011 Rajan Singh Jolly


Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on November 16, 2017:

Cajun I have not tried it so cannot comment. Sorry!

CajunGuido on November 16, 2017:

Can a quartered unpeeled pomegranate be used in a juicer?

Bibi on August 29, 2015:

Can you please clarify what kind of cloves you add for diarrhoea i suffer from ulcerative colitos and find great relief taking 10gm of powdered dried pomegranite skin

Stellar Phoenix Review on February 22, 2013:

This content is wicked! You most certainly know how to keep a reader interested. Between your wit and your pictures, I was almost moved to start my own blog (well, Great job. I really enjoyed what you had to say, and more than that, how you presented it. Too cool! Stellar Phoenix

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 18, 2013:

You're welcome L.L.

L.L. Woodard from Oklahoma City on February 17, 2013:

Thanks for the added info on drying the skins.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 17, 2013:

L.L., the skins are dried in the shade. I'm glad you like the info. Thanks for sharing.

L.L. Woodard from Oklahoma City on February 16, 2013:

Pomegranates are so refreshing to eat, I find. Have you dried the pomegranate skins, Rajan Jolly? If so, what method did you use?

Great hub; voted up and Shared.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on January 09, 2013:

@ Saloca - Glad you find the info useful. Thanks.

@ jtrader - thanks for reading.

@ NVB - Glad you like the info.

@ SINewsome - Fresh pomegranate skins can be juiced manually. Thanks for stopping by.

Sophie Newsome from New York on January 08, 2013:

Can you juice the skin of a pomegranate? I know that a lot of antioxidants are in the rinds of many fruits.

NarcononVistaBay from California on January 07, 2013:

Inspiring! I have a pomegranate waiting in my kitchen!

jtrader on January 06, 2013:

I've always enjoyed this fruit. I don't see as many trees around now.

Sarah Campbell from Liverpool, UK on January 06, 2013:

Great article, very informative! I'm always on the look out for hubs like this! I really love pomegranates in smoothies *yum*

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on January 06, 2013:

Hi Bridgett,

Nice to meet a like minded hubber and will be following you too. Thanks for appreciating the info and for the following. Appreciate the visit.

Bridgett Tulloh from NC on January 03, 2013:

Great article. I love pomegranates. They are great to add to citrus-based salads too. Being healthy is one of my niches in hub-writing. Nice to see a fellow hubber writing with health in mind! Will follow!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on January 03, 2013:

Tim, seedless pomegranates are available too! you could start with those.

Thanks for coming by.

timtalkstech on January 02, 2013:

Thanks for sharing this! It encourages me to try pomegranates but I really don't like eating the seeds - any suggestions?

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 20, 2012:

Thanks for sharing this useful information Anshu.

anshu I was suffering from cough n cold in pregnancy.the skin boiled in water worked on December 20, 2012:


Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 09, 2012:

Thanks sparkleyfinger. I'm glad you found it useful.

Lynsey Hart from Lanarkshire on December 09, 2012:

Great hub, plenty of useful information in there! Thanks for taking the time to put it together!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 03, 2012:

Thank you megafunhouse. Appreciate the visit.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on October 11, 2012:

@ FreezeFrame - thanks for appreciating it so much.

@ megafunhouse - thanks.

@ ITcoach - I'm glad you like these healthy food hubs. Appreciate the sharing and support.

@ Joyette - I'm glad you have the info now. Maybe you can benefit with more pomegranate use. Thanks for being here.

Joyette Helen Fabien from Dominica on October 09, 2012:

I have a pomegranate tree in my yard, but I have never used the fruit. I had no idea that it had so many heath benefits. Thanks for sharing this the information.

ITcoach from United States on October 08, 2012:

rajan jolly,

Thanks for another awesome hub. Almost all of your hubs are a masterpiece of hard work. I cannot imagine such a nice piece of work. Thanks for sharing another healthy and delicious hub.

Voted and shared with friends too

Megafunhouse on October 08, 2012:

Nice information... infect health is more valuable for a human.

FreezeFrame34 from Charleston SC on October 08, 2012:

Great informative hub! I want to run to the store and buy pomegranates right now!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on October 08, 2012:

@ TattooKitty - Thanks for stopping by.

@ Alecia - Thanks for your input and visit.

@ Hezekiah - Glad you found the info useful.

@ Vicky - thanks for your continued support.

Victoria P from Orlando, Florida on October 07, 2012:

love your posts as usual! Never knew pomegranates were so good for you! I haven't had one since I was a kid.

Hezekiah from Japan on October 07, 2012:

Great Hub, they are not so easy to eat, however taste nice. I didn't know about the nutritional value in them.

Alecia Murphy from Wilmington, North Carolina on October 07, 2012:

Pomegranates are awesome. I just love how they taste but finding out how healthy they are makes me love them even more. This is some great information!

TattooKitty from Hawaii on October 07, 2012:

Excellent article about the benefits of pomegranate. I've been quite intrigued and delighted with the fruit ever since reading the Persephone myth. Such a seductive and rich quality to its it!!

Thank you for teaching me about this fantastic fruit. Voted up!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on September 26, 2012:

@ Gail Meyers - Thanks for reading and appreciating. I hope you are motivated enough to give them a try.

@ Rick jones - Thanks for sparing time to read and comment.

@ Maximizer - Thanks for visiting.

Maximizer from San Jose, Costa Rica on September 25, 2012:

Great info. Thanks a lot for sharing this!

Rick jones from London on September 25, 2012:

I've always bought pomegranate deseeded as it seemed like too much trouble, but thanks for the video I think I will give it a go myself

Gail Meyers from Johnson County, Kansas on September 25, 2012:

Great hub! I have never really enjoyed pomegranates. They are just not something I grew up eating, but I'm going to start. I just keep reading about the health benefits. Bookmarked and voted up!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on September 14, 2012:

Thanks for your input, lfolk. Thanks for reading and commenting.

lfolk from Florida on September 14, 2012:

Fantastic article! I use the concentrate with water and it has helped lower my blood sugar!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on August 14, 2012:

KDuBarry, glad you liked it enough to bookmark. Thanks for voting and sharing.

KDuBarry03 on August 14, 2012:

Wow, Rajan, I'm happy I drink pomegranate juice everyday! Thanks for sharing this great information, I have to bookmark this. Voted up and shared on facebook!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on August 14, 2012:

What a coincidence Denise! Thanks for reading and leaving your feedback and votes.

Denise Handlon from North Carolina on August 13, 2012:

I remember the first time my father brought a pomegranate home-we were fascinated with the tiny, tart flavored seeds it held. In my spiritual retreat, this past June, the pomegranate came up as a symbol of Passion, and that was the theme for that w/e: passion. I had to smile when I saw this hub written by you. Well done. Rated up and U/I

Mikal Smith from Vancouver, B.C. on February 02, 2012:

To be honest, it's hard to tell. I've started a new medication in that timeframe as well as trying acupuncture. It's hard to know what caused what.

In any case, the suggestions all lead to better health and so I'm sure they have helped me to feel at least a little better. Thanks for your concern.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 01, 2012:

ar.colton, it's been 2 months since then. Is there some sort of benefit? I mean even a wee bit is a pointer to the effectiveness. I wish and pray that all these suggestions work for you. Do let me know.

Thanks for keeping in touch.

Mikal Smith from Vancouver, B.C. on February 01, 2012:

Thanks for the link Rajan. I've heard of (and implemented) most of the suggestions on that page but there were a few that were new to me. Definitely giving them a try!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 16, 2011:

Thanks for stopping by, Brett. I hope your partner benefits by this hub. I appreciate your good words.

Brett C from Asia on December 15, 2011:

Well written and interesting hub. I actually ended up reading it as my partner text me 'how do you eat pomegranates!? They are really fiddly.' ... this should give her a few ideas and reasons to persevere lol.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 07, 2011:

Thanks for stopping by HendrikDB and leaving your comment.

HendrikDB on December 07, 2011:

This is a childhood fruit of mine. Loved it. Now i will enjoy it for its health benefits. Thanks.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 06, 2011:

Injured lamb, I am happy to note that my hub has been of benefit to you. I appreciate your stopping by and leaving your comments.

Injured lamb on December 06, 2011:

Never know that to DeSeed A Pomegranate can be done in such an easy way...thanks for the great job done rajan, I have learned much from you here...

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 06, 2011:

@ AmnNoE, welcome to a new reader. Thanks for stopping by.

@ MsDora, Thanks for reading,sharing and voting.

@ ar.cotton, welcome to you too.Sorry to learn about your health condition. Thanks for stopping by, appreciating and voting it up. Extra oxygen intake by way of deep breathing has been demonstrated to remove a lot of physical problems due to the removal of accumulated toxins. Deep breathing for 2 minutes twice a day would give the body cells an extra dose of oxygen.

Below is a link on home remedies for fibromyalgia. I hope it helps.

Mikal Smith from Vancouver, B.C. on December 06, 2011:

Rajan this is a great hub! I love pomegranates for the taste but have also been eating them for their medicinal properties. I have fibromyalgia and have read that anti-oxidant rich foods can aid in getting oxygen into the muscles. I can't be 100% sure that it helps but I know it's good for me so why not? I had no idea just how many benefits there were, especially from the skin! Voted up!

Dora Weithers from The Caribbean on December 06, 2011:

Wow! There's so much to learn about the pomegranate. I recently started to eat it at the insistence of a friend. I will share this information with him. Thank you very much. Voted.

Ann Wilmer-Lasky from Roswell, New Mexico on December 06, 2011:

Wow! Who knew it could do all that?

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 06, 2011:

@ Hello hello,learnner 365, Lady_E, thank you for reading and appreciating. I am glad the hub has been informative in many ways to you all. Thanks for voting up and useful too.

Elena from London, UK on December 06, 2011:

Thanks. This is very informative. I should eat more Pomegranates.

Saadia A on December 06, 2011:

Very informative Hub about Pomegranates.I am a big fan of this fruit although the peeling part is a real task to do but in the end i guess its good to enjoy the fruits of your hard work :) Thank you for sharing the wonderful information with us.

Voted up and useful!!!

Hello, hello, from London, UK on December 06, 2011:

A brilliantly written and very informative hub. I never knew all these benefits of Pomegranates. Thank you.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 05, 2011:

@ imkd, thanks for stopping by and leaving appreciative comments.

@ sankari, a warm welcome to my new reader and I'm glad you found it informative. Thanks for reading and letting me know. I appreciate it.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 05, 2011:

JS, you are a lucky guy to have such a caring wife.Eat pomegranates,for her sake my friend.There are so many things we do in life that we don't want to and pomegranates surely won't hurt you. No more of philosophy my friend, I really appreciate your welcoming new hubbers in your inimitable style. I do read about it.

Thanks for all the appreciation and I reciprocate it wholeheartedly.

sankari.nayagam on December 05, 2011:

that was an informative hub!knew pomegranate has various good effects but never imagined that it has so much value! was a detailed hub!

imkd on December 05, 2011:

yummy ;) !!!

Pomegranates is the most healthy fruit. I love this fruit.

Really Nice Hub Friend :)

JS Matthew from Massachusetts, USA on December 05, 2011:

Rajan, my wife wants me to eat the whole fruit (not the skin)! I know it is good for me (water, sugars, fiber...) but it is not my favorite fruit. I prefer to drink pomegranate juice mixed with something else. You are welcome for the vote and sharing. You have been a great commentor on my Hubs and I appreciate that! Great Hub!


Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 05, 2011:

@ Sunshine, thanks for being so supportive.

@ JSMatthew, thanks for reading and I think your wife knows that pomegranates are good for health and so insists that you eat them. The seeds are as nutritious as the arils if not more plus you have the added health benefit of extra fiber.Thanks for the vote UP and sharing it.

@ starstream, nice to have a new reader and it is great to know that the videos were helpful. I appreciate the input.

Dreamer at heart from Northern California on December 05, 2011:

I learned how to obtain the seeds and separate them from the peel. The videos were helpful. Thanks

JS Matthew from Massachusetts, USA on December 05, 2011:

This is laid out very well with a lot of useful information. Nice job Rajan! It's funny because I am not a huge fan of pomegranates but my wife made me eat some of one today...then I came upon this Hub in the Feed! I think I enjoy the seeds the most. Nice job. Voted Up and Sharing.



Linda Bilyeu from Orlando, FL on December 05, 2011:

Another useful and yummy hub! I like pomegranates each and every way!

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