Pomegranate

Crisp, jewel-like seeds and a pleasant balance of sweetness and tartness make pomegranate one of the most rewarding fruits to enjoy fresh.

Peak seasonSeptember – FebruaryBest availability during the main harvest season
Calories per 100g83 kcalNaturally sweet and nutrient-rich
Star nutrientAntioxidant polyphenolsNaturally occurring plant compounds
Best forEveryday snackingAlso ideal for salads and breakfast bowls

Pomegranate is a fruit that invites a slower pace. Opening it takes a little patience, but the reward comes in the form of hundreds of crisp, juicy arils that are as enjoyable to eat as they are beautiful to serve. Their refreshing flavour and vibrant colour make pomegranate equally suited to everyday meals and festive occasions.

Across India, pomegranates are valued not only for their taste but also for their versatility. The arils add freshness to breakfast bowls, salads, yoghurt, and desserts, while also standing comfortably on their own as a nourishing snack. Their pleasant balance of sweetness and gentle tartness allows them to pair well with a wide variety of ingredients.

Pomegranates are also known for their nutritional value. They provide dietary fibre, vitamin C, vitamin K, and naturally occurring antioxidants called polyphenols. When enjoyed regularly as part of a balanced diet, they offer both flavour and meaningful nutritional benefits.

How to pick a perfect one don’t get fooled by colour

01
Choose heavier fruitChoose fruit that feels heavy for its size, which usually indicates juicy arils.
02
Inspect the skinLook for smooth, firm skin without deep cuts or soft spots.
03
Notice the shapeA slightly flattened shape often suggests the arils inside are fully developed.
04
Avoid damaged fruitAvoid fruit with cracked skin or signs of mould.

Tastiest ways to eat it beyond just slicing it

fresh pomegranate arils

Fresh pomegranate arils

Enjoy the arils on their own for a refreshing snack that requires no additional preparation.

pomegranate and yoghurt bowl

Pomegranate and yoghurt bowl

Scatter fresh arils over yoghurt with oats and nuts for a colourful breakfast.

pomegranate, orange and mint salad

Pomegranate, orange and mint salad

The bright flavour of pomegranate pairs beautifully with citrus and fresh herbs.

pomegranate smoothie with banana

Pomegranate smoothie with banana

Blend the arils with banana and yoghurt for a refreshing drink with gentle sweetness.

Nutrition · per 100g

What’s actually inside.

Energy83 kcal
Carbohydrates18.7 g
Dietary Fibre4.0 g
Total Sugars13.7 g
Vitamin C10.2 mg
Vitamin K16.4 µg
Potassium236 mg

Bars show approximate % of an average adult’s daily reference intake.

🌿 Good to know
The edible part of a pomegranate is the aril that surrounds each seed. Both the juicy coating and the seed itself can be eaten, providing texture as well as nutrition.
Pairs well with
OrangeAppleYoghurtMintWalnutsAlmondsCucumberSpinachOatsDark Chocolate

Season at a glance when it’s actually good

🥭Jan
🥭Feb
Mar
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🥭Sep
🥭Oct
🥭Nov
🥭Dec
Peak seasonShoulder weeksOut of season

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