Pomegranate (Anar) Calories and Nutrition
1 cup arils (~175 g) of Pomegranate (Anar) contains 145 calories, 2.9g protein, 32.7g carbs and 2g fat — a vegan dish in the fruits category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 cup arils (~175 g) |
|---|---|---|
| Calories | 83 kcal | 145.3 kcal |
| Protein | 1.67 g | 2.9 g |
| Carbs | 18.7 g | 32.7 g |
| Fat | 1.17 g | 2 g |
| Fiber | 4 g | 7 g |
| Sugar | 13.7 g | 24 g |
| Sodium | 3 mg | 5.3 mg |
| Calcium | 10 mg | 17.5 mg |
| Iron | 0.3 mg | 0.5 mg |
| Saturated fat | 0.12 g | 0.2 g |
| Cholesterol | 0 mg | 0 mg |
Calorie calculator
Enter how much you ate and we'll calculate the nutrition.
- Calories
- — kcal
- Protein
- — g
- Carbs
- — g
- Fat
- — g
How Pomegranate (Anar) fits in your diet
A 1 cup arils (~175 g) of pomegranate (anar) contributes about 7% of a 2,000-kcal daily target and roughly 6% of an average adult's 50 g daily protein floor. Typically made with pomegranate.
Whole or arils-only pomegranate. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Related foods
Frequently asked questions
How many calories are in Pomegranate (Anar)?
Pomegranate (Anar) has roughly 145 kcal per 1 cup arils (~175 g) (about 83 kcal per 100 g). Macros: 3g protein, 33.3g carbs, 2.1g fat.
Is Pomegranate (Anar) good for weight loss?
Yes — at 145 kcal per typical serving, pomegranate (anar) fits easily into a weight-loss diet. Watch for added oil or sugar in restaurant versions.
How much protein is in Pomegranate (Anar)?
Pomegranate (Anar) delivers about 3g protein per 1 cup arils (~175 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Pomegranate (Anar)?
Yes, pomegranate (anar) is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Pomegranate (Anar) fit into a balanced Indian meal?
Pomegranate (Anar) sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for pomegranate (anar) are sourced from USDA FoodData Central (FDC 169134). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026