Home Weight Loss Is Pomegranate Good for Weight Loss? Let’s discover.

Is Pomegranate Good for Weight Loss? Let’s discover.

Is Pomegranate Good for Weight Loss? Let’s discover.

Pomegranate – a delicious, juicy fruit widely enjoyed in various parts of the world, especially in India. This superfood is understood for its quite a few health advantages, including its ability to reinforce haemoglobin levels within the body. But is pomegranate good for weight reduction? The next sections will explore the reply to this query and dive into the science behind the pomegranate’s potential weight reduction advantages. So, grab a pomegranate and let’s start!

Pomegranate: An Overview

Pomegranate (Punica granatum), or Anaar, has an extended and engaging history. The intense red edible arils symbolised sanctity, abundance, and fertility in ancient Greece and Rome. Nonetheless, the fashionable world also celebrates it for its dietary advantages.

Pomegranates are a wonder fruit. On account of the presence of polyphenols, they act as potent antioxidants. As well as, the red color makes it a lovely fruit. Pomegranates are stuffed with nutrients. In comparison with other fruits, pomegranate has the next content of antioxidants. As well as, they contain around thrice as many antioxidants as either red wine or green tea. By reducing low-density lipoprotein, or bad cholesterol, it protects the guts. Furthermore, it helps increase immunity and metabolic rate, which ends up in weight reduction.

Dietary Properties of Pomegranate 

As per USDA, 100 grams of pomegranate hold the next dietary 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 advisable amount for consumption is 1 cup/250-300 grams day by day for weight reduction.

Pomegranate and its Advantages for Weight Loss

Pomegranate is a nutrient-dense fruit often related to weight reduction as a consequence of its moderate fibre and low-calorie count. The fibre in pomegranate helps promote satiety, reducing overall calorie intake and promoting weight reduction. Moreover, pomegranate incorporates polyphenols, which can help boost metabolism and increase fat burning. 

A human study showed that administering 120 mL of pomegranate juice day by day for one month significantly decreased fat mass in adults. One among the mechanisms by which pomegranates can take part in managing obesity is thru regulating appetite. Nonetheless, it is important to notice that while pomegranate could be a helpful addition to a weight reduction weight loss program, it isn’t a magic solution. One should eat it sparsely as a part of a balanced weight loss program and healthy lifestyle.

Low-calorie Content

To shed pounds, you should be on a calorie-deficit weight loss program. Because of this, it’s crucial to incorporate low-calorie meals in your weight loss program. Pomegranates’ low-calorie content is one among their attractive features. 

100 grams of pomegranate has 83 calories. Hence, you may include them in your weight loss program without worrying about your calorie intake.

Wealthy in Fibre

Maintaining a healthy digestive system requires fibre. Foods with a whole lot of fibre, like pomegranates, are crucial for weight reduction. Fibre tends to bulk up in your stomach since it absorbs water. Subsequently, foods high in fibre can show you how to stay full for a very long time and reduce the necessity for frequent snacking. It, in turn, aids in calorie restriction and encourages weight reduction. 

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, that are natural fat burners, are abundant in pomegranates. Polyphenols are in plants. These substances support your general health. They aid in weight reduction by accelerating metabolism and increasing calorie burn. So a weight loss program high in polyphenols may help shed pounds and stop the body from storing fat. As well as, studies show it might probably help prevent and manage various diseases. 


Pomegranate is a nutrient-dense fruit that may aid in weight reduction as a consequence of its moderate fibre content and low-calorie count. Pomegranate also incorporates polyphenols that may boost metabolism and increase fat burning. While it might probably be a helpful addition to a weight reduction weight loss program, it isn’t a magic solution. It is important to eat it moderately as a part of a healthy lifestyle and balanced weight loss program. Nevertheless, pomegranates’ low-calorie content, wealthy fibre content, loaded nutrients, and polyphenol compounds make them a superb option for those attempting to shed pounds and stop various diseases.

Other Health Advantages of Pomegranate 

Anaemia Relief

Pomegranate has high levels of iron. It’s a cure for anaemia because it promotes higher levels of haemoglobin.

Heart Healthy 

It helps keep plaque from build up in your arteries. As well as, it reduces cholesterol and blood pressure.

Cancer prevention

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


Pomegranate juice has properties which may help people affected by airthritis. Studies show pomegranate seeds are wealthy in punic acid that has anti-arthritic activity. It also increases bone mineral density and prevents pro-inflammatory activities. As well as, it prevents the onset of osteoarthritis.

Regulates Blood Sugar

Pomegranate is wealthy 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 advantages beyond its potential to help in weight reduction. It is a superb source of iron and may help relieve anaemia while being heart-healthy by stopping plaque buildup in arteries and reducing cholesterol and blood pressure. Pomegranate also has potential anti-cancer properties and may act as a chemotherapeutic agent. As well as, it’s anti-inflammatory, benefiting those with arthritis or susceptible to developing osteoarthritis. Lastly, pomegranate may help regulate blood sugar levels and aid within the prevention and treatment of type 2 diabetes.

Ways to Include Pomegranates in Your Weight loss program:

  1. You’ll be able to have 150 grams/ half a cup of pomegranate arils as a snack between meals.
  2. Include them in salads along with other fruits and veggies. 
  3. You can even add pomegranate arils to your weight-loss-friendly dessert.
  4. Pomegranate as an entire fruit or juice is more helpful for weight reduction if consumed within the morning. Nonetheless, consuming whole fruit is more practical as a consequence of the fibre content. Fruits lose their fibre content when juiced.
  5. You’ll be able to add pomegranate seeds to your yoghurt or curd. 
  6. Make a pomegranate detox water and drink a glass every week. 
  7. You can even add pomegranate seeds to your smoothie bowl or oats porridge. 
  8. Add half a cup of pomegranate juice to your salad dressing to extend the dietary value of your salad. 


There are numerous ways to eat pomegranate to help in weight reduction. These include consuming half a cup of pomegranate arils as a snack, adding them to salads or desserts, consuming the fruit or juice within the morning, adding the seeds to yoghurt or smoothie bowls, and even making detox water with pomegranate. Moreover, you may increase the dietary value of your salad dressing by adding half a cup of pomegranate juice. Nonetheless, it’s vital to notice that consuming whole fruit is more practical as a consequence of 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 blend 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 blend well. 
  2. Add the pomegranate to the combination and luxuriate in it for healthy weight reduction for breakfast, snack, or dinner.

Risks of Overconsumption

Although pomegranates offer many health advantages, overconsumption may result in potential unintended effects. It is vital to notice that consuming pomegranate seeds at very high levels may increase the chance of intestinal blockage and severe constipation. Pomegranate seeds are high in fibre, and excessive fibre intake may cause blockage within the intestines, resulting in constipation. Moreover, overeating pomegranates may end in digestive issues similar to gas, bloating, and stomach discomfort. Subsequently, it is important to eat pomegranates sparsely and follow the advisable day by day intake to avoid these potential unintended effects.

HealthifyMe Suggestion

Try adding pomegranate to your morning smoothie bowl! Simply mix some frozen berries, banana, spinach, and a handful of pomegranate seeds for a delicious and nutritious breakfast to maintain you full and energised throughout the morning. You can even top the smoothie bowl with more pomegranate seeds and granola for an additional crunch. Try it and see how this tasty twist on a classic breakfast can show you how to shed pounds.

The Final Word

Pomegranates could be a a part of a fast, low-calorie snack selection. Subsequently, you may add it to your weight reduction journey healthily and innovatively. To successfully reduce weight, you should fastidiously consider every meal, from breakfast to dinner. Furthermore, portion control is crucial. A consultation with a medical examiner gets typically advised before making dietary or lifestyle modifications. An intensive method for monitoring your fitness and health gets provided by the HealthifyMe app.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to interchange medical advice from professionals. For further information, please contact our certified nutritionists Here.

Often Asked Questions (FAQs)

Q: How can pomegranates help with weight reduction?

A: Pomegranates get fully filled with antioxidants, that are suitable for you and help boost your immunity and metabolic rate, enabling you to shed pounds. As well as, it’s high in fibre and low in calories. 

Q: What are the dietary advantages of pomegranate?

A: Pomegranates get loaded with essential nutrients. It’s wealthy in fibre, calcium, iron, potassium, magnesium, phosphorus, folate, vitamin C, and K. These nutrients profit your health in several ways, including bone health, skin health, low levels of cholesterol, regulation of blood sugar and hypertension, and lots of more. 

Q: Does pomegranate juice assist in weight reduction?

A: In comparison with other fruit juices, pomegranate juice has a high amount of antioxidants, notably polyphenols. It incorporates around thrice as many antioxidants as either red wine or green tea. As well as, reducing low-density lipoprotein, or bad cholesterol, protects the guts. Subsequently, it might probably assist in weight reduction and stop weight gain. Drink pomegranate juice that’s 100% pure, with no added sugar. 

Q: Is it protected to eat pomegranate for weight reduction?

A: Actually, it’s protected for weight watchers and really helpful. It has fewer calories, moderate fibre, and antioxidants, significantly assisting in weight reduction. It also boosts one’s metabolism. 

Q: How much pomegranate should I eat day by day for weight reduction?

A: The advisable amount for pomegranate consumption is 1 cup or 250-300 grams day by day for weight reduction. You’ll be able to include it in your on a regular basis weight loss program in a wide range of ways. Furthermore, pomegranate juice is helpful for health. Nonetheless, whole fruits are higher because juicing removes the fibre content. 

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

A: You’ll be able to include pomegranates in between your meals as small snacks in your weight reduction journey. It’s high in fibre which is able to aid in weight reduction. And because it has a low-calorie count, you wouldn’t have to fret. 

Q: Does pomegranate increase or decrease metabolism?

A: Pomegranate is well-known for enhancing your metabolism. It’s wealthy 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 shed pounds, the body must be in calorie-deficit mode. Each belly fat and total body fat will eventually decrease.

Q: What’s the most effective solution to eat pomegranate for weight reduction?

A: There are several ways to incorporate pomegranate for weight reduction. 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 unintended effects of consuming pomegranate for weight reduction?

A: There are hardly any unintended effects for pomegranate for weight reduction. Nonetheless, eating greater than the advised day by day quantity can have undesirable results. An excessive amount of 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 Aspects 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 sort 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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