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Healthy Eats and Repeat

Highlighting Food, Recipes, and Ideas for a Healthy Lifestyle

Pomegranate Party!

Pomegranates are simple looking on the outside, and offer an unexpected surprise inside. If you have never opened one, I encourage you to take a look.


A half cup of pomegranate arils – the seed and juice sacs – contains around 70 calories, 16g carbohydrates, 3g fiber, and 1g each of fat and protein. They also contain vitamins and minerals, including vitamin C, folate, and vitamin K. Pomegranate is not a significant source of sodium.

  • Buy: Your store might have whole pomegranates, containers of arils, or juice.
    • Look for whole pomegranates that are firm to the touch, and do not have mold or soft spots.
    • If you buy the arils pre-packaged, check the use-by or best-by date before purchasing.
    • For pomegranate juice, look for 100% juice rather than fruit juice cocktail or juice drinks. Some varieties may be a blend of pomegranate and other juices; still look for 100% juice.
  • Price: Price will vary by season and the form of pomegranate you buy. Choose a style that fits your budget.
  • Store:
    • Store whole pomegranates at either room temperature or in the refrigerator. Once peeled, put the arils in a container with a lid and refrigerate.  Eat within 7 days.
    • If buying arils already separated from the pomegranate, keep those refrigerated too.
    • If juice is already refrigerated, keep it refrigerated. For shelf-stable bottles of juice, refrigerate once the bottle is opened.
  • Prepare: Watch our video on peeling apart a pomegranate. It's easier than you might think.
  • Eat: Pomegranate arils are great on their own. Yes, you can eat the seed; it's crunchy.  Also try them added to a salad, pureed in the smoothie, or included in fruit salsa!


Orange and Pomegranate Salad (Serves 8)

This is such a simple salad with lots of flavors and textures.

1 medium orange
1/4 cup pomegranate arils
5-oz container spring greens, or other lettuce

1. Wash orange. Peel and divide into segments. If desired, cut segments in half.
2. To a large plate or bowl, add lettuce. Top with orange slices and pomegranate arils.
3. Serve with desired dressing.

Nutrition Information per serving (without dressing): 15 calories, 0 total fat, (0g unsaturated fat), 15mg sodium, 4g carbohydrates, 1g dietary fiber, 1g protein

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