The New Complete Book of Food

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r Pomegranates

Nutritional Profile

Energy value (calories per serving): Moderate

Protein: Low

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: Low

Sodium: Low

Major vitamin contribution: Vitamin C

Major mineral contribution: Potassium

About the Nutrients in This Food

The juice of the pomegranate, obtained by crushing the jelly clinging to

the pomegranate seeds, has moderate amounts of vitamin C and is high in

potassium.

One fresh pomegranate has one gram dietary fiber, 9.4 mg vitamin

C (13 percent of the RDA for a woman, 10 percent of the RDA for a man),

and 399 mg potassium, 80 percent of the potassium in an eight-ounce cup

of fresh orange juice.

The Most Nutritious Way to Serve This Food

Fresh cut or juiced.

Diets That May Restrict or Exclude This Food

* * *

Buying This Food

Look for: A pomegranate that feels heavy for its size (which means it’s

juicy). The rind should be bright red.

Avoid: Pale pomegranates or pomegranates that look dry or wrinkled.