Punica granatum · Loosestrife family (Lythraceae)
Hi, I'm Pomegranate! Open me up and find hundreds of shiny red jewels!
The seeds give you fiber The chewy part of plants that helps your tummy and poop move well. and vitamins C and K.
🟢 Scientists are sure
In some tests, pomegranate juice made blood pressure go down a little in grown-ups.
🟡 Scientists think so
For kids OK in normal food Pills, powders & oils: ask a grown-up first
Pomegranate seeds are a great snack. Whole fruit is better than juice, which has less fibre. Little kids should eat the seeds sitting down.
👀 Be careful
People taking blood-pressure medicine can ask their doctor about drinking lots of pomegranate juice.
Natural does not always mean safe. Always ask a grown-up before trying something new, and a doctor or pharmacist before taking any supplement. Try the safety check →
A pomegranate is a round fruit with a thick red skin. Inside are lots of small seeds. Each seed is wrapped in sweet, juicy red jelly.
The trees like warm, dry places, like Morocco. You can eat the seeds with a spoon, put them on salads, or make juice.
🔵 Grandma's wisdom — not proven by science
One pomegranate can have hundreds of juicy seeds, called arils.
Its name comes from Latin words meaning “apple with many seeds”.
Pomegranate juice stains clothes bright red — wear an apron!
Answer 3 questions. Get 2 right to win this plant’s badge for your garden!
What is inside a pomegranate?
Each pomegranate is full of small juicy seeds called arils.
Which is healthier: whole pomegranate seeds or the juice?
The whole seeds keep all their fibre.
What should you wear when opening a pomegranate?
Pomegranate juice makes bright red stains!
🏅 You earned the Pomegranate badge!
Almost! Read the page again and retry — you can do it! 💪
Print it, cut it out and collect them all!
Punica granatum
Vitamins & good food
Heart & blood vessels
🤩 One pomegranate can have hundreds of juicy seeds, called arils.
General information, not medical advice. Talk to a doctor or pharmacist before using any herbal supplement — especially during pregnancy or breastfeeding, for children, before surgery, or if you take medicines. Medical disclaimer
| Use | Evidence | Details |
|---|---|---|
| Vitamins & good food | 🟢 Strong evidence (several good human trials) | Per 100 g, raw pomegranate provides 83 kcal, 4 g fibre, 10.2 mg vitamin C, 16.4 µg vitamin K and 236 mg potassium[1]. |
| Heart & blood vessels | 🟡 Some evidence (small human studies) | A 2023 meta-analysis of trials found pomegranate juice lowered blood pressure, especially at up to 300 mL a day, but the benefit disappeared after about 2 months of intake[2]. |
| Energy | 83 kcal |
|---|---|
| Carbohydrates | 18.7 g |
| Sugars | 13.7 g |
| Fiber | 4 g |
| Protein | 1.7 g |
| Vitamin C | 10.2 mg |
| Vitamin K | 16.4 µg |
| Folate | 38 µg |
| Potassium | 236 mg |
✅ Reviewed by sm_owner on September 26, 2026.
Last updated September 25, 2026. How we write and check our pages
Natural does not always mean safe. Always ask a grown-up before trying something new, and a doctor or pharmacist before taking any supplement. 
How people use it
In the kitchen
Traditional uses
Home & garden
Fun facts
