Avocado vs Pomegranate

Per 100 g, Avocado has 145 kcal and 2.9 g protein, while Pomegranate has 55 kcal and 1.3 g protein.

Avocado

145
kcal per 100 g
2.9 g protein

Pomegranate

55
kcal per 100 g
1.3 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Avocado Pomegranate Difference
Calories Fewer calories for the same weight 145 kcal 55 kcal better 62%
Protein More protein helps with fullness and muscle 2.9 g better 1.3 g 55%
Carbs Lower carbs suits low-carb and diabetic diets 1.7 g better 11.6 g 85%
Fat Lower fat means lower calorie density 13.9 g 0.1 g better 99%
Fiber More fibre improves fullness and digestion 6.7 g better 2.8 g 58%
Sugar Less sugar means a gentler blood-sugar response 1.7 g better 10.9 g 84%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Pomegranate

Pomegranate is the lighter choice at 55 kcal per 100 g against 145 for Avocado — about 62% fewer calories for the same weight on your plate. That does not make Avocado a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Avocado

Avocado is the stronger protein source, with 2.9 g per 100 g against 1.3 g for Pomegranate. To match that from Pomegranate you would have to eat roughly 2.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Pomegranate is more efficient per calorie (2.4 g of protein per 100 kcal against 2 g), so it is the better pick if you are also holding calories down.

Avocado vs Pomegranate — common questions

Avocado has more calories — about 145 kcal per 100 g compared with 55 kcal for Pomegranate.

Avocado has more protein — 2.9 g per 100 g against 1.3 g for Pomegranate.

Pomegranate is the lighter choice at 55 kcal per 100 g against 145 for Avocado — about 62% fewer calories for the same weight on your plate. That does not make Avocado a bad food; it means the portion has to be smaller to fit the same calorie budget.

Avocado is the stronger protein source, with 2.9 g per 100 g against 1.3 g for Pomegranate. To match that from Pomegranate you would have to eat roughly 2.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Pomegranate is more efficient per calorie (2.4 g of protein per 100 kcal against 2 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 200 kcal and 4.2 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Pomegranate has the edge, mainly on calorie density. Per 100 g, Avocado has 145 kcal and 2.9 g protein, while Pomegranate has 55 kcal and 1.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Avocado nutrition & serving sizes
Full Pomegranate nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.