Pomegranate Calories & Nutrition (अनार)

Pomegranate has 55 calories per 1 katori (55 kcal per 100 g)

Fruits Health Rating: 7/10 Best time: Evening snack
55 kcal

Pomegranate Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Pomegranate broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 katori standard 100 g 55 kcal 1.3 g 11.6 g 0.1 g
2 katoris 200 g 110 kcal 2.6 g 23.2 g 0.2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Pomegranate to your thali See the total calories of your whole meal.
Nutrition Facts — Pomegranate (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 55 kcal 55 kcal 3%
Protein 1.3 g 1.3 g 3%
Carbohydrates 11.6 g 11.6 g 4%
Fat 0.1 g 0.1 g 0%
Fiber 2.8 g 2.8 g 11%
Sugar 10.9 g 10.9 g 22%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 1.3 g · 10%
Carbs 11.6 g · 88%
Fat 0.1 g · 2%
Burn it off

Minutes of activity to burn 55 kcal (70 kg adult):

Brisk walking 12 min
Cycling 8 min
Running 6 min
Yoga 16 min

Is Pomegranate good for weight loss?

Yes, in controlled portions

Pomegranate carries roughly 55 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Pomegranate good for muscle gain?

Mainly an energy food

Pomegranate provides about 1.3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 2.4 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Pomegranate

Eat the whole fruit instead of juice to keep the fibre and stay full longer. Works well as a mid-morning or evening snack.

About Pomegranate

Ruby-red arils with a sweet-tart juice, eaten fresh or sprinkled on raita and chaat.

Frequently asked questions about Pomegranate

1 katori pomegranate (100 g) contains approximately 55 calories, along with 1.3 g protein, 11.6 g carbohydrates and 0.1 g fat.

1 katori anar (100 g) mein lagbhag 55 calorie aur 1.3 g protein hota hai. Isme 11.6 g carbs aur 0.1 g fat bhi hota hai.

1 कटोरी अनार (100 ग्राम) में लगभग 55 कैलोरी और 1.3 ग्राम प्रोटीन होता है। इसमें 11.6 ग्राम कार्बोहाइड्रेट और 0.1 ग्राम फैट भी होता है।

100 g of Pomegranate contains about 55 calories, 1.3 g protein, 11.6 g carbs and 0.1 g fat.

2 katoris works out to roughly 110 calories and 2.6 g of protein in total.

Yes, in controlled portions. Pomegranate carries roughly 55 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Pomegranate contains about 1.3 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Pomegranate provides roughly 11.6 g of carbohydrates and 10.9 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Pomegranate is best eaten at evening snack.

For a 70 kg adult, burning the roughly 55 calories in 1 katori pomegranate takes brisk walking for about 12 minutes, or cycling for about 8 minutes, or running for about 6 minutes, or yoga for about 16 minutes.

Compare Pomegranate with other foods

Pomegranate vs Banana Pomegranate vs Amla Pomegranate vs Apple Pomegranate vs Avocado Pomegranate vs Bael Fruit

Similar foods in Fruits

Banana

105 kcal

Amla

7 kcal

Apple

94 kcal

Avocado

217 kcal

Bael Fruit

136 kcal

Grapes

57 kcal

Trending Indian foods

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Chana Masala

180 kcal

Rajma

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Dal

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Palak Paneer

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Pav Bhaji

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.