Pomegranate arils are the jewel-like seed casings of the pomegranate fruit, each containing a crunchy edible seed surrounded by sweet-tart juice. They are rich in punicalagins (unique polyphenols with potent antioxidant activity — among the highest of any food), vitamin C, vitamin K, folate, and potassium. The polyphenol content has generated substantial cardiovascular and anti-inflammatory research interest.
Arils can be eaten whole (seed and all) or the juice squeezed out; the crunchy seed inside is edible and fibrous. Scatter over salads, yoghurt, or rice dishes for both nutritional and visual impact.
Where Pomegranate seeds (arils) Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 160 mg | 8% | |
| Phosphorus | 19.0 mg | 3% | |
| Vitamin C | 8.00 mg | 10% | |
| Calcium | 8.00 mg | 1% | |
| Magnesium | 7.00 mg | 2% | |
| Vitamin A (RE) | 1.08 µg | 0% | |
| Chloride | 1.00 mg | 0% | |
| Iron | 0.500 mg | 4% | |
| Zinc | 0.300 mg | 3% | |
| Niacin (B3) | 0.200 mg | 1% | |
| Vitamin B6 | 0.200 mg | 14% | |
| Copper | 0.110 mg | 11% | |
| Thiamin (B1) | 0.030 mg | 3% | |
| Riboflavin (B2) | 0.030 mg | 2% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Monounsaturated fat | 0.100 g | — | |
| Glucose (dextrose) | 4.20 g | — | |
| Fructose | 3.40 g | — | |
| Sucrose | 0.100 g | — | |
| Maltose | 0.000 g | — | |
| Glutamic acid | 0.171 g | — | |
| Arginine | 0.108 g | — | |
| Aspartic acid | 0.081 g | — | |
| Leucine | 0.074 g | — | |
| Valine | 0.051 g | — | |
| Phenylalanine | 0.046 g | — | |
| Alanine | 0.045 g | — | |
| Serine | 0.045 g | — | |
| Proline | 0.045 g | — | |
| Glycine | 0.041 g | — | |
| Isoleucine | 0.041 g | — | |
| Tyrosine | 0.032 g | — | |
| Lysine | 0.032 g | — | |
| Threonine | 0.032 g | — | |
| Histidine | 0.023 g | — | |
| Methionine | 0.020 g | — | |
| Cysteine | 0.016 g | — | |
| Tryptophan | 0.014 g | — | |
| Plant sterols (total) | 25.0 mg | — | |
| β-Sitosterol | 17.4 mg | — | |
| Stigmasterol | 3.80 mg | — | |
| Campesterol | 3.80 mg | — | |
| Beta-carotene | 13.0 µg | — | |
| Omega-6 (Linoleic acid) | 0.100 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.000 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →