For those following a low carb diet, you may be wondering ‘is pomegranate low carb?’. The answer to this question can depend on a few factors, including serving size and preparation method. But let’s look into it in more detail…
Nutritional Facts of Pomegranate
Pomegranate is a fruit that is known for its sweet and tangy taste. It’s packed with nutrients. Here are some of the nutritional facts of pomegranate:
- Carbs: One cup of pomegranate seeds contains around 24 grams of carbs, of which 7 grams are fiber and 16 grams are sugar.
- Calories: One cup of pomegranate seeds contains around 144 calories.
- Fat: Pomegranate is a low-fat fruit, with one cup of seeds containing only 2 grams of fat.
- Protein: One cup of pomegranate seeds contains around 3 grams of protein.
- Fiber: Pomegranate is a good source of fiber, with one cup of seeds containing 7 grams of fiber.
- Sugar: Pomegranate is a sweet fruit, with one cup of seeds containing around 16 grams of sugar.
- Vitamin C: Pomegranate is a good source of vitamin C, with one cup of seeds containing around 28% of the daily recommended intake.
- Vitamin K: Pomegranate is also a good source of vitamin K, with one cup of seeds containing around 36% of the daily recommended intake.
- Potassium: Pomegranate is a good source of potassium, with one cup of seeds containing around 10% of the daily recommended intake.
- Sodium: Pomegranate is a low-sodium fruit, with one cup of seeds containing only 3 milligrams of sodium.
- Magnesium: Pomegranate is a good source of magnesium, with one cup of seeds containing around 8% of the daily recommended intake.
- Iron: Pomegranate is a good source of iron, with one cup of seeds containing around 10% of the daily recommended intake.
- Calcium: Pomegranate is a good source of calcium, with one cup of seeds containing around 4% of the daily recommended intake.
- Zinc: Pomegranate is a good source of zinc, with one cup of seeds containing around 8% of the daily recommended intake.
- Copper: Pomegranate is a good source of copper, with one cup of seeds containing around 18% of the daily recommended intake.
- Phosphorus: Pomegranate is a good source of phosphorus, with one cup of seeds containing around 10% of the daily recommended intake.
- Thiamin: Pomegranate is a good source of thiamin, with one cup of seeds containing around 7% of the daily recommended intake.
- Folate: Pomegranate is a good source of folate, with one cup of seeds containing around 16% of the daily recommended intake.
- Vitamin B6: Pomegranate is a good source of vitamin B6, with one cup of seeds containing around 11% of the daily recommended intake.
Is Pomegranate Low Carb?
Are pomegranates low carb? Let’s take a closer look…
According to the United States Department of Agriculture (USDA), one medium-sized pomegranate contains approximately 28 grams of total carbohydrates, with 24 grams of those coming from sugars. This may seem like a lot, but it’s important to note that pomegranates are a whole food and contain natural sugars, as opposed to added sugars found in processed foods.
When it comes to net carbs, which are calculated by subtracting the fiber content from the total carbs, pomegranates are relatively low. One medium-sized pomegranate contains around 5 grams of fiber, which brings the net carb count down to 23 grams.
For those watching their carb intake, it’s important to keep in mind that one serving of pomegranate seeds, or arils, is about 1/2 cup, which contains around 12 grams of total carbs and 2.5 grams of fiber. This means that one serving of pomegranate seeds has a net carb count of 9.5 grams.
Pomegranates in a Low Carb Diet
Pomegranates are a delicious and healthy fruit that can be enjoyed as part of a low carb diet. They are a good source of fiber, vitamins, and antioxidants, and have a low glycemic index, making them a great choice for those following a low carb or keto diet.
One medium-sized pomegranate contains around 25 grams of carbs, with 5 grams of fiber, resulting in a net carb count of 20 grams. This makes it a relatively low carb fruit that can be enjoyed in moderation as part of a low carb diet.
Pomegranates are also keto-friendly, as they are low in net carbs and high in fiber. They can be incorporated into a high-fat diet as a healthy and tasty snack or added to salads for a burst of flavor and nutrition.
In addition to their low carb and keto-friendly properties, pomegranates are also rich in antioxidants, which can help protect against inflammation and chronic diseases. They are also a good source of vitamin C and K, which are important for overall health and wellbeing.
Is Pomegranate Keto Friendly?
Pomegranate is a fruit that is rich in antioxidants, vitamins, and minerals. It is a popular fruit among people who are looking for healthy food options. However, if you are following a keto diet, you may be wondering if pomegranate is keto-friendly.
The keto diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis. In this state, your body burns fat for fuel instead of carbohydrates. To follow a keto diet, you need to limit your carbohydrate intake to 20-50 grams per day.
So, is pomegranate keto-friendly? The answer is yes, but in moderation. Pomegranate is low in carbs, with one medium-sized pomegranate containing around 28 grams of carbs. However, it is also high in fiber, with one medium-sized pomegranate containing around 7 grams of fiber. This means that the net carb count of pomegranate is relatively low, making it a good option for people following a keto diet.
It is important to note that pomegranate juice is not keto-friendly. Pomegranate juice is high in sugar and carbs, with one cup containing around 32 grams of carbs. This is more than the recommended daily carb intake for people following a keto diet.
In conclusion, pomegranate is keto-friendly in moderation. One medium-sized pomegranate can be included in a keto diet, but it is important to avoid pomegranate juice. As with any food, it is important to track your carb intake and make sure that you are staying within your daily carb limit.
Pomegranate Comparisons
When it comes to low-carb fruits, pomegranates are an excellent choice. They contain fewer carbohydrates than many other popular fruits, making them a great option for those watching their carb intake.
Compared to blueberries, for example, pomegranates have significantly fewer carbs. A half-cup serving of pomegranate seeds contains only 12 grams of carbs, while the same amount of blueberries contains 10 more grams of carbs.
Pomegranates are also a good source of healthy fatty acids. These are important for maintaining overall health and can help reduce the risk of certain diseases. In fact, pomegranate seeds are one of the few plant sources of conjugated linoleic acid (CLA), a type of healthy fat.
Pomegranate seeds can be used in a variety of ways, such as in salsa or as a topping for salads. They can also be added to sparkling water for a refreshing and low-carb drink option.
When it comes to cooking, pomegranate seeds can be used as a garnish or added to dishes for a burst of flavor. They pair well with olive oil and other healthy fats, making them a great addition to any low-carb meal.
Frequently Asked Questions
What are the carbs in a cup of pomegranate?
A cup of pomegranate seeds contains approximately 24 grams of carbohydrates, of which 5 grams are fiber, and 18 grams are sugar.
Is pomegranate juice low carb?
Pomegranate juice is not considered low carb since it contains a significant amount of natural sugar. A cup of pomegranate juice contains approximately 37 grams of carbohydrates, of which 32 grams are sugar.
Can pomegranate be included in a low carb diet?
Yes, pomegranate can be included in a low carb diet in moderation. A small serving of pomegranate seeds or juice can add flavor and nutrients to a low carb meal plan.
How many carbs are in 100g of pomegranate seeds?
100g of pomegranate seeds contains approximately 12 grams of carbohydrates, of which 3 grams are fiber, and 8 grams are sugar.
Are pomegranates a keto-friendly fruit?
Pomegranates can be included in a keto diet in moderation. A small serving of pomegranate seeds or juice can add flavor and nutrients to a keto meal plan. However, it is important to monitor carbohydrate intake and stay within daily limits.
Is pomegranate low glycemic?
Pomegranate has a low to medium glycemic index, which means it does not cause a rapid spike in blood sugar levels. The fiber content in pomegranate can also help slow down the absorption of sugar into the bloodstream. However, it is still important to monitor portion sizes and consume pomegranate in moderation.