Pomegranate – a delicious, juicy fruit widely enjoyed in various parts of the world, especially in India. This superfood is known for its numerous health benefits, including its ability to enhance haemoglobin levels in the body. But is pomegranate good for weight loss? The following sections will explore the answer to this question and dive into the science behind the pomegranate’s potential weight loss benefits. So, grab a pomegranate and let’s get started!

Pomegranate: An Overview

Pomegranate (Punica granatum), or Anaar, has a long and fascinating history. The bright red edible arils symbolised sanctity, abundance, and fertility in ancient Greece and Rome. However, the modern world also celebrates it for its nutritional benefits.

Pomegranates are a wonder fruit. Due to the presence of polyphenols, they act as potent antioxidants. In addition, the red colour makes it a beautiful fruit. Pomegranates are full of nutrients. Compared to other fruits, pomegranate has a higher content of antioxidants. In addition, they contain around three times as many antioxidants as either red wine or green tea. By reducing low-density lipoprotein, or bad cholesterol, it protects the heart. Moreover, it helps increase immunity and metabolic rate, which results in weight loss.

Nutritional Properties of Pomegranate 

As per USDA, 100 grams of pomegranate hold the following nutritional values.

  • Energy: 83 kcal
  • Protein: 1.67g 
  • Carbohydrates: 18.7g
  • Fat: 1.17g
  • Fibre: 4g
  • Calcium: 10mg
  • Iron: 0.3mg 
  • Magnesium: 12mg
  • Phosphorus: 36mg
  • Potassium: 236mg 
  • Sodium: 3mg
  • Folate: 38µg
  • Vitamin K: 16.4mg
  • Vitamin C: 10.2mg

Note: The recommended amount for consumption is 1 cup/250-300 grams daily for weight loss.

Pomegranate and its Benefits for Weight Loss

Pomegranate is a nutrient-dense fruit often associated with weight loss due to its moderate fibre and low-calorie count. The fibre in pomegranate helps promote satiety, reducing overall calorie intake and promoting weight loss. Additionally, pomegranate contains polyphenols, which may help boost metabolism and increase fat burning. 

A human study showed that administering 120 mL of pomegranate juice daily for one month significantly decreased fat mass in adults. One of the mechanisms by which pomegranates can participate in managing obesity is through regulating appetite. However, it is essential to note that while pomegranate can be a helpful addition to a weight loss diet, it is not a magic solution. One should consume it in moderation as part of a balanced diet and healthy lifestyle.

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Low-calorie Content

To lose weight, you must be on a calorie-deficit diet. As a result, it is crucial to include low-calorie meals in your diet. Pomegranates’ low-calorie content is one of their attractive features. 

One hundred grams of pomegranate has 83 calories. Hence, you can include them in your diet without worrying about your calorie intake.

Rich in Fibre

Maintaining a healthy digestive system requires fibre. Foods with a lot of fibre, like pomegranates, are crucial for weight loss. Fibre tends to bulk up in your stomach because it absorbs water. Therefore, foods high in fibre can help you stay full for a long time and reduce the need for frequent snacking. It, in turn, aids in calorie restriction and encourages weight loss. 

Loaded with Nutrients

The minerals folate, vitamin K, vitamin E, vitamin B6, and potassium are abundant in pomegranates. These nutrients are crucial for body weight maintenance because they support a healthy metabolic rate, which enables your body to burn more calories. Studies show it also prevents metabolic syndrome.

Natural fat burner

Polyphenols, especially anthocyanins, which are natural fat burners, are abundant in pomegranates. Polyphenols are in plants. These substances support your general health. They aid in weight loss by accelerating metabolism and increasing calorie burn. So a diet high in polyphenols can help lose weight and prevent the body from storing fat. In addition, studies show it can help prevent and manage various diseases. 


Pomegranate is a nutrient-dense fruit that can aid in weight loss due to its moderate fibre content and low-calorie count. Pomegranate also contains polyphenols that can boost metabolism and increase fat burning. While it can be a helpful addition to a weight loss diet, it is not a magic solution. It is essential to consume it moderately as part of a healthy lifestyle and balanced diet. Nevertheless, pomegranates’ low-calorie content, rich fibre content, loaded nutrients, and polyphenol compounds make them an excellent option for those trying to lose weight and prevent various diseases.

Other Health Benefits of Pomegranate 

Anaemia Relief

Pomegranate has high levels of iron. It is a cure for anaemia as it promotes higher levels of haemoglobin.

Heart Healthy 

It helps keep plaque from building up in your arteries. In addition, it reduces cholesterol and blood pressure.

Cancer prevention

Pomegranate can reduce and prohibit the growth of cancer cells and tumours in your body. Research suggests its use as a promising chemotherapeutic agent. 


Pomegranate juice has properties which can help people suffering from airthritis. Studies show pomegranate seeds are rich in punic acid that has anti-arthritic activity. It also increases bone mineral density and prevents pro-inflammatory activities. In addition, it prevents the onset of osteoarthritis.

Regulates Blood Sugar

Pomegranate is rich in antioxidants. It has a low glycemic index. Pomegranate significantly helps in stabilising blood sugar levels. Studies show pomegranates aid in diabetes type 2 prevention and treatment.


Pomegranate offers various health benefits beyond its potential to aid in weight loss. It is an excellent source of iron and can help relieve anaemia while being heart-healthy by preventing plaque buildup in arteries and reducing cholesterol and blood pressure. Pomegranate also has potential anti-cancer properties and can act as a chemotherapeutic agent. In addition, it is anti-inflammatory, benefiting those with arthritis or at risk of developing osteoarthritis. Lastly, pomegranate can help regulate blood sugar levels and aid in the prevention and treatment of type 2 diabetes.

Ways to Include Pomegranates in Your Diet:

  1. You can have 150 grams/ half a cup of pomegranate arils as a snack between meals.
  2. Include them in salads together with other fruits and veggies. 
  3. You can also add pomegranate arils to your weight-loss-friendly dessert.
  4. Pomegranate as a whole fruit or juice is more beneficial for weight loss if consumed in the morning. However, consuming whole fruit is more practical due to the fibre content. Fruits lose their fibre content when juiced.
  5. You can add pomegranate seeds to your yoghurt or curd. 
  6. Make a pomegranate detox water and drink a glass every week. 
  7. You can also add pomegranate seeds to your smoothie bowl or oats porridge. 
  8. Add half a cup of pomegranate juice to your salad dressing to increase the nutritional value of your salad. 


There are various ways to consume pomegranate to aid in weight loss. These include consuming half a cup of pomegranate arils as a snack, adding them to salads or desserts, consuming the fruit or juice in the morning, adding the seeds to yoghurt or smoothie bowls, and even making detox water with pomegranate. Additionally, you can increase the nutritional value of your salad dressing by adding half a cup of pomegranate juice. However, it’s important to note that consuming whole fruit is more practical due to the fibre content, as fruits lose their fibre when juiced.

Pomegranate Weight Loss Recipes

Brussels Sprouts Salad with Pomegranate

Servings: 4

Total time: 25 minutes


  • Brussels sprouts: 450g
  • Pomegranate seeds: 175g
  • Apple: 182g
  • White wine vinegar: 2 tbsp
  • Salt: to taste
  • Pepper: to taste
  • Olive oil: 2 tbsp


  1. Shred the Brussels sprouts and cut the apples into thin slices. 
  2. Add salt, pepper, olive oil, and vinegar in a bowl. 
  3. Add pomegranate and mix all in a bowl. Serve it immediately.

Pomegranate Raita

Servings: 3-4

Total time: 5 minutes 


  • Curd: 500g 
  • Pomegranate seeds: 60g
  • Stevia: 1 tsp


  1. Take a bowl, add curd and stevia and mix well. 
  2. Add the pomegranate to the mix and enjoy it for healthy weight loss for breakfast, snack, or dinner.

Risks of Overconsumption

Although pomegranates offer many health benefits, overconsumption may lead to potential side effects. It is important to note that consuming pomegranate seeds at very high levels may increase the risk of intestinal blockage and severe constipation. Pomegranate seeds are high in fibre, and excessive fibre intake may cause blockage in the intestines, leading to constipation. Additionally, overeating pomegranates may result in digestive issues such as gas, bloating, and stomach discomfort. Therefore, it is essential to consume pomegranates in moderation and follow the recommended daily intake to avoid these potential side effects.

HealthifyMe Suggestion

Try adding pomegranate to your morning smoothie bowl! Simply blend some frozen berries, banana, spinach, and a handful of pomegranate seeds for a delicious and nutritious breakfast to keep you full and energised throughout the morning. You can also top the smoothie bowl with more pomegranate seeds and granola for an extra crunch. Try it and see how this tasty twist on a classic breakfast can help you lose weight.

The Final Word

Pomegranates can be a part of a quick, low-calorie snack choice. Therefore, you can add it to your weight loss journey healthily and innovatively. To successfully reduce weight, you must carefully consider every meal, from breakfast to dinner. Moreover, portion control is crucial. A consultation with a medical expert gets typically advised before making dietary or lifestyle modifications. An extensive method for monitoring your fitness and health gets provided by the HealthifyMe app.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions (FAQs)

Q: How can pomegranates help with weight loss?

A: Pomegranates get fully packed with antioxidants, which are suitable for you and help boost your immunity and metabolic rate, enabling you to lose weight. In addition, it is high in fibre and low in calories. 

Q: What are the nutritional benefits of pomegranate?

A: Pomegranates get loaded with essential nutrients. It is rich in fibre, calcium, iron, potassium, magnesium, phosphorus, folate, vitamin C, and K. These nutrients benefit your health in several ways, including bone health, skin health, low cholesterol levels, regulation of blood sugar and high blood pressure, and many more. 

Q: Does pomegranate juice help in weight loss?

A: Compared to other fruit juices, pomegranate juice has a high amount of antioxidants, notably polyphenols. It contains around three times as many antioxidants as either red wine or green tea. In addition, reducing low-density lipoprotein, or bad cholesterol, protects the heart. Therefore, it can help in weight loss and prevent weight gain. Drink pomegranate juice that is 100% pure, with no added sugar. 

Q: Is it safe to consume pomegranate for weight loss?

A: Certainly, it is safe for weight watchers and very beneficial. It has fewer calories, moderate fibre, and antioxidants, significantly assisting in weight loss. It also boosts one’s metabolism. 

Q: How much pomegranate should I consume daily for weight loss?

A: The recommended amount for pomegranate consumption is 1 cup or 250-300 grams daily for weight loss. You can include it in your everyday diet in a variety of ways. Moreover, pomegranate juice is beneficial for health. However, whole fruits are better because juicing removes the fibre content. 

Q: Can pomegranate be taken as a snack for weight loss?

A: You can include pomegranates in between your meals as small snacks on your weight loss journey. It is high in fibre which will aid in weight loss. And since it has a low-calorie count, you do not have to worry. 

Q: Does pomegranate increase or decrease metabolism?

A: Pomegranate is well-known for boosting your metabolism. It is rich in antioxidants, polyphenols, linolenic acid, and other essential nutrients and bioactive compounds that help to burn fat and increase metabolism. 

Q: Can pomegranates help reduce belly fat?

A: No food or fruit directly can reduce belly fat. To lose weight, the body needs to be in calorie-deficit mode. Both belly fat and total body fat will eventually decrease.

Q: What is the best way to consume pomegranate for weight loss?

A: There are several ways to include pomegranate for weight loss. Some best ways are containing pomegranate seeds in your salad, adding seeds to your curd, and having it with oats porridge or a smoothie bowl. 

Q: Are there any side effects of consuming pomegranate for weight loss?

A: There are hardly any side effects for pomegranate for weight loss. However, eating more than the advised daily quantity may have undesirable results. Too much pomegranate may cause severe constipation, intestinal blockage, gas, and bloating.

Research Sources

1. Data by the US Department of Agriculture on pomegranate [FDC ID: 169134]


2. Laurindo LF, Barbalho SM, Marquess AR, Grecco AIS, Goulart RA, Tofano RJ, Bishayee A. Pomegranate (Punica granatum L.) and Metabolic Syndrome Risk Factors and Outcomes: A Systematic Review of Clinical Studies. Nutrients. 2022 Apr 16;14(8):1665. doi: 10.3390/nu14081665. PMID: 35458227; PMCID: PMC9032502.


3. 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. PMID: 24800189; PMCID: PMC4007340.


4. Sharma P, McClees SF, Afaq F. Pomegranate for Prevention and Treatment of Cancer: An Update. Molecules. 2017 Jan 24;22(1):177. DoI: 10.3390/molecules22010177. PMID: 28125044; PMCID: PMC5560105.


5. Rasheed Z. Intake of Pomegranate Prevents the Onset of Osteoarthritis: Molecular Evidence. Int J Health Sci (Qassim). 2016 Apr;10(2):V-VIII. PMID: 27103912; PMCID: PMC4825888.


6. Banihani S, Swedan S, Alguraan Z. Pomegranate and type 2 diabetes. Nutr Res. 2013 May;33(5):341-8. doi: 10.1016/j.nutres.2013.03.003. Epub 2013 Apr 15. PMID: 23684435.


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