top of page

What Are Pomegranate Seeds?

By: Anna D., RD

Estimated Reading Time: 2 min

Pomegranate seeds come from the pomegranate, which is a fruit about the size of a large orange with a smooth, thick skin that ranges in color from brownish yellow to deep red. The inside of the pomegranate contains chambers of hundreds of arils, which are the seed pods inside the fruit that are separated by cream-colored membranes. These arils consist of juicy, brilliant-red fruit surrounding tiny, crisp, edible seeds. Interestingly enough, a single pomegranate can hold over 600 seeds.

Nutrition Facts

Pomegranate seeds are a great source of several nutrients, including vitamin K, vitamin C, folate, and potassium. Plus, they are also low in calories yet high in heart-healthy fiber.

A half-cup serving (about 87 grams) of pomegranate provides approximately the following nutrients:

  • 72.2 calories

  • 16.3 grams carbohydrates

  • 1.5 grams protein

  • 1 gram fat

  • 3.5 grams fiber

Health Benefits

  • Reduce Arthritis and Joint Pain

  • Help Fight Cancer

  • Lower Blood Pressure

  • Fight Bacterial Infections

  • Improve Heart Health

  • Boost Memory

Beet and Pomegranate Salad Recipe


3 cups peeled and chopped beets

1 cup diced red onion

¼ cup coconut vinegar

¼ cup chicken or vegetable broth

3 tablespoons orange zest

1 tablespoon maple syrup

1 cup pomegranate seeds

sea salt, to taste

2 cups arugula

2 cups spinach

¼ cup goat cheese


Preheat the oven to 350 F.

Roast beets for 30-40 minutes.

In a pan over medium heat, bring the onion, vinegar, broth, orange zest, and maple syrup to a boil, stirring often.

After 5 minutes, remove it and let it cool to room temperature.

Add roasted beets and pomegranate to the broth mixture.

Pour over fresh greens and sprinkle with goat cheese to serve.

Feel free to share any questions or comments with us! You can email to <>

Interested in learning about weight goals and nutrition needs? Schedule a free body weight and % body fat analysis with our Smart Eater Dietitians at 626-283-5128 or email


Featured Posts
Recent Posts
bottom of page