Pomegranate
Polyphenol antioxidants, vitamin C, fiber (seeds).
- Category
- Fruits
- Plate rating
- 94/100
- Glycemic index
- ≈35 · Low GI
- Pesticide residue
- Lower
What pomegranate offers
- Powerful antioxidants
- Supports heart & BP
- Anti-inflammatory
- Vitamin C
When to eat it
Morning or snack.
Tip
Seeds keep the fiber; juice loses most of it
Pairs well with
Blood sugar
Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.
Pesticide residue & peeling
Relative residue level: Lower — a rough guide, not a lab measurement. Thick rind protects seeds, so residue on the part you eat is low. Rinse produce under running water before eating.
More fruits
BlueberriesAnthocyanin antioxidants, vitamin C & K, fiber
AvocadoMonounsaturated fats, fiber, potassium; helps absorb fat-soluble vitamins
AppleRich in fiber, Vitamin C, antioxidants
KiwiVitamin C (more per serving than an orange), fiber, vitamin K
GuavaVery high in vitamin C, fiber, potassium
OrangeVitamin C, folate, fiber
Sources
- Nutrient data: USDA FoodData Central (search “Pomegranate”)
- Glycemic index: Glycemic Index Research and GI News (University of Sydney)
Last reviewed October 2026. How we rate foods.
General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.