22–25gsugar
22gnatural sugar
30–34gtotal carbs
Lowglycemic index
94% of the WHO 25g/day free-sugar guideline
What it takes to burn this off
94calories from this sugar
~22 minbrisk walk (~5.6 km/h)
~10 minrunning (~8 km/h)
Estimated for a typical 70kg (154 lb) adult — actual calories burned vary by body weight, pace, and fitness level. General reference only, not personalized advice.
A cup of arils (the juicy seeds) carries a meaningful sugar load — pomegranate is sweeter by volume than most citrus fruits.
Figures are for general reference, not personalized medical guidance; always confirm with a lab-tested label or professional for dietary decisions.
Source: USDA FoodData Central — pomegranates, raw. Total carbs: ~18.7g carbs per 100g, scaled to a 174g (1-cup arils) serving. GI: low, per published glycemic index research. (last verified 2026-08-23)