# Pomegranate seeds nutrition: 1.7 g protein per 100 g (est.) | Macro Friendly Meals

1.7 g protein per 100 g, 1.5 g per 1/2 cup.

Updated 2026-10-08 - data v2026-10-08.2

Estimated nutrition for Pomegranate seeds, per 100 g and per 1/2 cup (87 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 83 | 1.7 | 19 | 1.2 |
| Per serving (1/2 cup, 87 g) | 72 | 1.5 | 16.5 | 1 |

Protein per 100 kcal: 2 g.

## Cost

Est. cost per serving: $1.20–$3.00 (est.).

Est. cost midpoint: $2.10 (est.).

Est. $ per 10 g protein: $14.00 (est.).

## Diet and scores

Paleo, Mediterranean, Vegetarian, Vegan, Pescatarian, Gluten-Free, Dairy-Free

Efficiency 8 / Taste 9 / Overall 8.5.

Longevity: Punicalagins, fiber

## Recipes using this food

None yet.

## Related

- [Watermelon](https://macrofriendlymeals.com/foods/watermelon) (2 g protein / 100 kcal)
- [Cream of rice (dry)](https://macrofriendlymeals.com/foods/cream-of-rice-dry) (1.9 g protein / 100 kcal)
- [Grapefruit](https://macrofriendlymeals.com/foods/grapefruit) (1.9 g protein / 100 kcal)
- [Orange](https://macrofriendlymeals.com/foods/orange) (1.9 g protein / 100 kcal)
- [Rice cakes](https://macrofriendlymeals.com/foods/rice-cakes) (2.1 g protein / 100 kcal)
- [White rice, cooked](https://macrofriendlymeals.com/foods/white-rice-cooked) (2.1 g protein / 100 kcal)

Nutrition values are estimates until a USDA record is attached. Not medical advice.

USDA FDC ID: not yet verified (est.)

Canonical: https://macrofriendlymeals.com/foods/pomegranate-seeds

Cite as: Macro Friendly Meals, "Pomegranate seeds nutrition", https://macrofriendlymeals.com/foods/pomegranate-seeds, data v2026-10-08.2.