Is Pomegranate Good for Weight Loss?


Pomegranate is a fruit that comes from the Punica granatum tree. It is known for its vibrant red color, juicy arils (seeds surrounded by pulp), and sweet-tart flavor. Pomegranates are rich in antioxidants, vitamins, and minerals, making them a nutritious choice. The fruit is typically consumed fresh or used in various culinary preparations, such as juices, smoothies, salads, sauces, and desserts. But Is Pomegranate Good for Weight Loss? In the quest for effective weight loss strategies, many people turn to natural remedies and superfoods. Pomegranate, a vibrant fruit packed with antioxidants, has gained popularity for its potential health benefits. Pomegranates have been associated with several health benefits, including improved heart health, reduced inflammation, and potential anticancer properties.

This article explores whether Is pomegranate can truly aid weight loss and examines the scientific evidence behind its effectiveness. So, let’s start by its overview

Pomegranate: An Overview

Pomegranate (Punica granatum), or Anaar, has a long and fascinating history. The bright red edible arils symbolised sanctity, abundance, and fertility in ancient Greece and Rome. However, the modern world also celebrates it for its nutritional benefits.

Pomegranates are a wonder fruit. Due to the presence of polyphenols, they act as potent antioxidants. In addition, the red colour makes it a beautiful fruit. Pomegranates are full of nutrients. Compared to other fruits, pomegranate has a higher content of antioxidants. In addition, they contain around three times as many antioxidants as either red wine or green tea. By reducing low-density lipoprotein, or bad cholesterol, it protects the heart. Moreover, it helps increase immunity and metabolic rate, which results in weight loss.


Nutritional Value of Pomegranate

Pomegranate is a fruit renowned for its vibrant color and delicious taste. It also boasts several nutritional properties that contribute to its potential health benefits. Here are the key nutritional components of pomegranate:

  1. Calories: Pomegranate is relatively low in calories. One cup (174 grams) of pomegranate arils (seeds) contains approximately 144 calories.
  2. Carbohydrates: Pomegranate is primarily composed of carbohydrates. One cup of pomegranate arils provides around 39 grams of carbohydrates, including dietary fiber and natural sugars.
  3. Fiber: Pomegranate is a good source of dietary fiber, with one cup of arils containing about 7 grams. Fiber aids in digestion, promotes feelings of fullness, and supports overall gut health.
  4. Vitamins: Pomegranate is rich in various vitamins, including:
    • Vitamin C: Pomegranate is an excellent source of vitamin C, with one cup of arils providing about 30% of the recommended daily intake. Vitamin C is essential for immune function, collagen synthesis, and antioxidant protection.
    • Vitamin K: Pomegranate also contains vitamin K, which plays a role in blood clotting and bone health.
    • Other vitamins: Pomegranate contains smaller amounts of vitamins like vitamin E, vitamin B5, and folate.
  5. Minerals: Pomegranate contains several minerals, including potassium, which is essential for maintaining fluid balance, nerve function, and heart health. Other minerals found in pomegranate include calcium, phosphorus, and magnesium.
  6. Antioxidants: Pomegranate is renowned for its high antioxidant content. It contains potent antioxidants, such as polyphenols (including ellagitannins and anthocyanins), which help protect cells from oxidative damage caused by free radicals. These antioxidants contribute to pomegranate’s potential health benefits.

As per USDA, 100 grams of pomegranate hold the following nutritional values.

  • Energy: 83 kcal
  • Protein: 1.67g 
  • Carbohydrates: 18.7g
  • Fat: 1.17g
  • Fibre: 4g
  • Calcium: 10mg
  • Iron: 0.3mg 
  • Magnesium: 12mg
  • Phosphorus: 36mg
  • Potassium: 236mg 
  • Sodium: 3mg
  • Folate: 38µg
  • Vitamin K: 16.4mg
  • Vitamin C: 10.2mg

Pomegranate and its Benefits for Weight Loss

Pomegranate is a nutrient-dense fruit often associated with weight loss due to its moderate fibre and low-calorie count. The fibre in pomegranate helps promote satiety, reducing overall calorie intake and promoting weight loss. Additionally, pomegranate contains polyphenols, which may help boost metabolism and increase fat burning. 

A human study showed that administering 120 mL of pomegranate juice daily for one month significantly decreased fat mass in adults. One of the mechanisms by which pomegranates can participate in managing obesity is through regulating appetite. However, it is essential to note that while pomegranate can be a helpful addition to a weight loss diet, it is not a magic solution. One should consume it in moderation as part of a balanced diet and healthy lifestyle.

Low-calorie Content

To lose weight, you must be on a calorie-deficit diet. As a result, it is crucial to include low-calorie meals in your diet. Pomegranates’ low-calorie content is one of their attractive features. 

One hundred grams of pomegranate has 83 calories. Hence, you can include them in your diet without worrying about your calorie intake.

Rich in Fibre

Maintaining a healthy digestive system requires fibre. Foods with a lot of fibre, like pomegranates, are crucial for weight loss. Fibre tends to bulk up in your stomach because it absorbs water. Therefore, foods high in fibre can help you stay full for a long time and reduce the need for frequent snacking. It, in turn, aids in calorie restriction and encourages weight loss. 

Loaded with Nutrients

The minerals folate, vitamin K, vitamin E, vitamin B6, and potassium are abundant in pomegranates. These nutrients are crucial for body weight maintenance because they support a healthy metabolic rate, which enables your body to burn more calories. Studies show it also prevents metabolic syndrome.

Natural fat burner

Polyphenols, especially anthocyanins, which are natural fat burners, are abundant in pomegranates. Polyphenols are in plants. These substances support your general health. They aid in weight loss by accelerating metabolism and increasing calorie burn. So a diet high in polyphenols can help lose weight and prevent the body from storing fat. In addition, studies show it can help prevent and manage various diseases.

Other Health Benefits of Pomegranate 

Here are some notable health advantages associated with pomegranate consumption:

  1. Heart Health: Pomegranate has been linked to cardiovascular health benefits. Its potent antioxidants may help reduce oxidative stress and inflammation, contributing to lower blood pressure and improved cholesterol levels. Pomegranate consumption has also been associated with enhanced arterial function and reduced risk of heart disease.
  2. Anticancer Properties: Pomegranate contains bioactive compounds with potential anticancer effects. Studies suggest that pomegranate extracts may inhibit the growth of cancer cells, particularly in breast and prostate cancers.
  3. Anti-Inflammatory Effects: Pomegranate’s antioxidants have anti-inflammatory properties that can help reduce chronic inflammation in the body. By combating inflammation, pomegranate may contribute to the prevention and management of various inflammatory conditions, such as arthritis, inflammatory bowel disease, and metabolic disorders.
  4. Immune Support: Pomegranate is rich in vitamin C, which plays a vital role in supporting immune function. Vitamin C boosts the production of white blood cells, enhances the body’s defense against infections, and helps protect against common illnesses like colds and flu.
  5. Digestive Health: Pomegranate’s high fiber content promotes healthy digestion and regular bowel movements. It can help prevent constipation and maintain a healthy gut microbiome. Pomegranate may also have beneficial effects on gut inflammation and certain digestive disorders, such as ulcerative colitis.
  6. Skin Health: Pomegranate’s antioxidants can help protect the skin from damage caused by environmental factors, such as UV radiation and pollution. They may also support collagen production, improve skin elasticity, and contribute to a youthful appearance. Pomegranate extracts and oils are commonly used in skincare products.
  7. Cognitive Function: Some studies suggest that pomegranate’s antioxidants may have positive effects on cognitive function. Pomegranate consumption has been associated with improved memory and learning, as well as a potential protective role against neurodegenerative diseases like Alzheimer’s.

Ways to Include Pomegranate in Your Diet For Weight Loss:

  1. You can have 150 grams/ half a cup of pomegranate arils as a snack between meals.
  2. Include them in salads together with other fruits and veggies. 
  3. You can also add pomegranate arils to your weight-loss-friendly dessert.
  4. Pomegranate as a whole fruit or juice is more beneficial for weight loss if consumed in the morning. However, consuming whole fruit is more practical due to the fibre content. Fruits lose their fibre content when juiced.
  5. You can add pomegranate seeds to your yoghurt or curd. 
  6. Make a pomegranate detox water and drink a glass every week. 
  7. You can also add pomegranate seeds to your smoothie bowl or oats porridge. 
  8. Add half a cup of pomegranate juice to your salad dressing to increase the nutritional value of your salad.

Pomegranate Weight Loss Recipes

Brussels Sprouts Salad with Pomegranate

Servings: 4

Total time: 25 minutes


  • Brussels sprouts: 450g
  • Pomegranate seeds: 175g
  • Apple: 182g
  • White wine vinegar: 2 tbsp
  • Salt: to taste
  • Pepper: to taste
  • Olive oil: 2 tbsp


  1. Shred the Brussels sprouts and cut the apples into thin slices. 
  2. Add salt, pepper, olive oil, and vinegar in a bowl. 
  3. Add pomegranate and mix all in a bowl. Serve it immediately.

Pomegranate Raita

Servings: 3-4

Total time: 5 minutes 


  • Curd: 500g 
  • Pomegranate seeds: 60g
  • Stevia: 1 tsp


  1. Take a bowl, add curd and stevia and mix well. 
  2. Add the pomegranate to the mix and enjoy it for healthy weight loss for breakfast, snack, or dinner.

Pomegranate Risks of Overconsumption

Overconsumption of pomegranate may pose certain risks, although it is generally safe and well-tolerated. One potential concern is allergic reactions. While rare, some individuals may be allergic to pomegranate or its components. Allergic reactions can manifest as mild symptoms such as itching or hives, but in severe cases, they can cause difficulty breathing or even anaphylaxis. If you experience any allergic symptoms after consuming pomegranate, it is important to seek medical attention immediately.

Another consideration is the fruit’s natural sugar content. Pomegranate contains natural sugars, which contribute to its sweet taste. While these sugars are not necessarily harmful, excessive intake can contribute to an increased calorie intake and potentially hinder weight loss efforts. It is crucial to practice moderation and include pomegranate as part of a balanced diet.

Pomegranate juice may also interact with certain medications. For instance, pomegranate juice can inhibit enzymes in the liver responsible for metabolizing certain drugs, potentially affecting their effectiveness or increasing their side effects. If you are taking medications, particularly those metabolized by the liver, it is advisable to consult with a healthcare professional before consuming pomegranate or its juice.

Pomegranate seeds can be difficult to digest for some individuals, particularly those with gastrointestinal conditions such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). The high fiber content in pomegranate seeds may aggravate symptoms such as bloating or gas. It is recommended to listen to your body and adjust your consumption accordingly if you experience any digestive discomfort.

What SehatNagar Suggests

Try adding pomegranate to your morning smoothie bowl! Simply blend some frozen berries, banana, spinach, and a handful of pomegranate seeds for a delicious and nutritious breakfast to keep you full and energized throughout the morning. You can also top the smoothie bowl with more pomegranate seeds and granola for an extra crunch. Try it and see how this tasty twist on a classic breakfast can help you lose weight.

Scientific Evidence of Pomegranate for Weight Loss

Although research on pomegranate’s direct impact on weight loss is limited, several studies have explored its potential health benefits:

  1. Animal Studies: Some animal studies suggest that pomegranate extract may help reduce body weight, lower fat accumulation, and improve markers of metabolic health. However, these findings cannot be directly extrapolated to humans.
  2. Human Studies: Few human studies specifically investigate pomegranate’s effect on weight loss. However, preliminary evidence suggests that pomegranate consumption may support weight management indirectly by improving metabolic parameters and reducing inflammation.

Incorporating Pomegranate into a Weight Loss Plan:

To harness the potential benefits of pomegranate for weight loss, consider the following tips:

  1. Include Pomegranate in a Balanced Diet: Incorporate fresh pomegranate seeds or juice as part of a well-rounded, calorie-controlled diet to enjoy its nutritional benefits.
  2. Pair Pomegranate with Exercise: Regular physical activity remains a crucial component of any weight loss regimen. Combine pomegranate consumption with a well-designed exercise routine to maximize results.

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Final Words

While pomegranate offers numerous health benefits, it should not be considered a miracle solution for weight loss. It can, however, be a valuable addition to a balanced diet and healthy lifestyle. Incorporating pomegranate into your weight loss plan, along with regular exercise and proper nutrition, may contribute to overall success in achieving and maintaining a healthy weight.

Frequently Asked Questions (FAQs)

Q: How can pomegranates help with weight loss?

A: Pomegranates get fully packed with antioxidants, which are suitable for you and help boost your immunity and metabolic rate, enabling you to lose weight. In addition, it is high in fibre and low in calories. 

Q: What are the nutritional benefits of pomegranate?

A: Pomegranates get loaded with essential nutrients. It is rich in fibre, calcium, iron, potassium, magnesium, phosphorus, folate, vitamin C, and K. These nutrients benefit your health in several ways, including bone health, skin health, low cholesterol levels, regulation of blood sugar and high blood pressure, and many more. 

Q: Does pomegranate juice help in weight loss?

A: Compared to other fruit juices, pomegranate juice has a high amount of antioxidants, notably polyphenols. It contains around three times as many antioxidants as either red wine or green tea. In addition, reducing low-density lipoprotein, or bad cholesterol, protects the heart. Therefore, it can help in weight loss and prevent weight gain. Drink pomegranate juice that is 100% pure, with no added sugar. 

Q: Is it safe to consume pomegranate for weight loss?

A: Certainly, it is safe for weight watchers and very beneficial. It has fewer calories, moderate fibre, and antioxidants, significantly assisting in weight loss. It also boosts one’s metabolism. 

Q: How much pomegranate should I consume daily for weight loss?

A: The recommended amount for pomegranate consumption is 1 cup or 250-300 grams daily for weight loss. You can include it in your everyday diet in a variety of ways. Moreover, pomegranate juice is beneficial for health. However, whole fruits are better because juicing removes the fibre content. 

Q: Can pomegranate be taken as a snack for weight loss?

A: You can include pomegranates in between your meals as small snacks on your weight loss journey. It is high in fibre which will aid in weight loss. And since it has a low-calorie count, you do not have to worry. 

Q: Does pomegranate increase or decrease metabolism?

A: Pomegranate is well-known for boosting your metabolism. It is rich in antioxidants, polyphenols, linolenic acid, and other essential nutrients and bioactive compounds that help to burn fat and increase metabolism. 

Q: Can pomegranates help reduce belly fat?

A: No food or fruit directly can reduce belly fat. To lose weight, the body needs to be in calorie-deficit mode. Both belly fat and total body fat will eventually decrease.

Q: What is the best way to consume pomegranate for weight loss?

A: There are several ways to include pomegranate for weight loss. Some best ways are containing pomegranate seeds in your salad, adding seeds to your curd, and having it with oats porridge or a smoothie bowl. 

Q: Are there any side effects of consuming pomegranate for weight loss?

A: There are hardly any side effects for pomegranate for weight loss. However, eating more than the advised daily quantity may have undesirable results. Too much pomegranate may cause severe constipation, intestinal blockage, gas, and bloating.

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