Can i eat the seeds of pomegranate

Published on July 11, 2022

Pomegranates may be notoriously tough to open, but once you get to their juicy, ruby-colored nibs (called arils), you’ll be richly rewarded with a fruit that’s as tasty as it is nutritious. Pomegranate arils’ flavor is distinctive—like most fruits, it's sweet, but its sweetness isn’t overpowering. In fact, you may find it’s a balanced blend of mild sweetness and tangy tartness. And then, of course, pomegranate pieces come with a surprise crunch from their seeds.

Pomegranates are a good source of vitamin C, vitamin K, copper, fiber, and antioxidants. A medium-sized fruit contains about 18% of the recommended daily value of vitamin C and 28% of the recommended value of vitamin K, based on a 2,000 calorie-per-day diet. The same size fruit also provides 6 grams of fiber.

Looking for unique ways to use up the pint-sized pieces within a pomegranate? Read on for 8 creative uses for this jewel-toned fruit.

Health Benefits of Pomegranates

• High in fiber
• Contains ample amounts of vitamin C, vitamin K, copper, and other micronutrients
• High in antioxidants
  

For more information on the health benefits of pomegranates, please refer to Pomegranate Nutrition Facts and Health Benefits.

How to Use Pomegranate

1

Pomegranate Guacamole

We'd never call guacamole boring, but if you'd like to make it even more interesting (not to mention visually appealing), stir in some pomegranate arils before serving. They'll provide an unexpected crunch that contrasts beautifully with guacamole's signature smoothness. Plus, their sweetness calms guac's spicy kick.

Pomegranate Guacamole

In a medium bowl, mash 2 ripe avocados. Mix in 1/4 c. diced red onion, 1/4 tsp. salt, 1 Tbsp. fresh lemon juice, 2 cloves garlic (minced), and 1/2 c. chopped fresh cilantro. Stir in 1/4 c. pomegranate arils. Serves 6 as an appetizer.

Nutrition per serving: 144 calories, 13.2 grams fat, 2.8 grams saturated fat, 103 milligrams sodium, 7.3 grams carbs, 4.8 grams fiber, 1.5 grams protein.

2

Pomegranate Smoothies

Smoothies are all about getting extra nutrition in a cool, tasty package—so how about amping up the vitamin C and fiber in your morning blend or afternoon snack with pomegranate? Bonus: The fruit's natural color makes any smoothie a gorgeous pink.

Easy Pomegranate Smoothie

In a blender, mix 1/2 cup pomegranate arils, 1 frozen banana, 1/4 c. low-fat Greek yogurt, 2 tsp. honey, and a splash of orange juice. Pour into a glass and enjoy!

Nutrition per serving: 287 calories, 2.1 grams fat, 0.6 grams saturated fat, 37 milligrams sodium, 67.5 grams carbs, 6.1 grams fiber, 4.9 grams protein.

3

Pomegranate Toast

Move over, avocado toast—there's a new breakfast player in town. Spreading a schmear of almond butter on toasted whole grain bread and sprinkling pom nibs on top makes for a pretty, moderately high-protein morning pick-me-up.

Almond Butter Pomegranate Toast

Toast 2 slices whole grain bread. Spread 1 Tbsp. creamy almond butter on top, then sprinkle with 3 Tbsp. pomegranate seeds.

Nutrition per serving: 254 calories, 11.5 grams fat, 1.2 grams saturated fat, 221 milligrams sodium, 29.6 grams carbohydrate, 6.2 grams fiber, 10.6 grams protein.

4

Pomegranate Oatmeal

Another breakfast winner! Enhance a bowl of plain oatmeal with pops of color and nutrition. Pomegranates play nicely with plenty of other fruits, sweeteners, and nut butters in oatmeal.

Banana Pomegranate Oatmeal

Prepare 1/2 c. oats using your favorite cooking method. Stir in 1/2 of a medium banana, sliced, 1 Tbsp. brown sugar, 2 Tbsp. pomegranate arils, and 1/2 tsp. ground cinnamon.

Nutrition per serving: 254 calories, 3 grams fat, 0.5 grams saturated fat, 6 milligrams sodium, 52.9 grams carbohydrates, 6.7 grams fiber, 6.2 grams protein.

5

Pomegranate Strawberry Popsicles

Is there anything more refreshing on a hot summer day than a popsicle? When the weather's hot, make plans to cool off by freezing some pomegranate (along with other fruity ingredients) in popsicle molds. They'll emerge as a high-antioxidant option perfect pack for toting to the beach or pool.

Pomegranate Strawberry Popsicles

In a blender, combine 1 c. fresh or frozen strawberries, 1 c. pomegranate arils, 1/2 c. pomegranate juice, 1 c. apple juice, and 1/4 c. maple syrup. Pour into popsicle molds and freeze at least 2 hours, or until frozen. Serves 8.

Nutrition per serving: 130 calories, 0.2 grams fat, 0 grams saturated fat, 8 milligrams sodium, 32.2 grams carbohydrates, 0.8 grams fiber, 0.2 grams protein.

6

Pomegranate-Infused Water

If you're the type who can't stomach the thought of chugging unflavored water throughout the day, a fruit-infused H2O can help you reach your hydration target. Try a pomegranate-mint combo for more festive sipping.

Pomegranate-Infused Water

Place 1 c. pomegranate seeds and 1/4 c. fresh mint leaves in the insert of a 1-quart infuser water bottle. Muddle lightly. Fill with filtered water. Refrigerate at least 4 hours to let flavors steep. Serves 4.

Each serving will offer only trace amounts of nutrients, which will depend on how much pomegranate juice infuses from the arils into the water.

7

Pomegranate-Cranberry Sauce

When the holidays roll around, skip the canned cranberry sauce in favor of this one-of-a-kind version. You may want to print the recipe—we predict family members will be asking for it.

Pomegranate-Cranberry Sauce

In a medium saucepan, combine 12 oz. fresh cranberries, 2 c. pomegranate juice, and 1/2 c. granulated sugar. Cook over medium heat, stirring frequently, about 20 minutes, or until cranberries have mostly popped and relinquished their juices. (Adjust heat if the mixture starts to scorch.) Stir in 1 c. pomegranate arils. Serves 8.

Nutrition per serving: 97 calories, 0.1 grams fat, 0 grams saturated fat, 2 milligrams sodium, 22.5 grams carbohydrates, 1.9 grams fiber, 0.3 grams protein.

8

Pomegranate Rice

Middle Eastern cultures are famous for creative uses of their native pomegranates. One such application involves adding juicy bits to flavored rice. Give it a try in your next pilaf. It might get picky eaters to gobble up a healthy side dish.

Pomegranate Brown Rice

Cook 1 c. brown rice using your favorite method. Toss with 1/4 c. pomegranate arils, 1 Tbsp. olive oil, 1/4 c. chopped, toasted hazelnuts, 1 Tbsp. fresh thyme leaves, and salt and pepper to taste. Makes 4 servings.

Nutrition per serving: 253 calories, 9.3 grams fat, 1.1 grams saturated fat, 2 milligrams sodium, 38.8 grams carbohydrates, 2.8 grams fiber, 4.8 grams protein.

A Word From Verywell

With their crimson color and juicy pop, pomegranates have a knack for amplifying all sorts of dishes, from breakfasts to sides to dinners. Their excellent nutrient profile means you can rest assured that adding them to recipes will give you a health boost, too. If you have any questions about more specific nutrition goals or how to achieve them, speak to a healthcare professional.

Frequently Asked Questions

• Do you swallow pomegranate seeds or spit them out?

  Pomegranate seeds are perfectly fine to consume, so there's no need to worry about swallowing them.

• Can I eat pomegranate skin?

  Pomegranate skin is a source of some nutrients and antioxidants and is technically edible, but most people find it unappealing to eat.

• Are pomegranate seeds hard to digest?

  Unless you have severe digestive problems, you shouldn't have an issue with digesting pomegranate seeds.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

1. Pomegranates, raw. FoodData Central. U.S. Department of Agriculture.

2. Zarfeshany A, Asgary S, Javanmard SH. Potent health effects of pomegranate. Adv Biomed Res. 2014 Mar 25;3:100. doi:10.4103/2277-9175.129371

By Sarah Garone, NDTR
Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog.

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