Pomegranate
BLS 4.0 food: Pomegranate raw (Granatapfel roh), code F506100 · cross-reference USDA FDC #169134
Per portion (100 g)
79 kcalenergy
0.7 gprotein
2.2 gfibre
0.6 gfat
16.1 gcarbohydrate
Verified benefits — authorised EU health claims
Pomegranate meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Vitamin K contributes to normal blood clotting.
✓ 16.4 µg per 100 g = 22 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to the maintenance of normal bones.
✓ 16.4 µg per 100 g = 22 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 79 kcal | 79 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 0.7 g | 0.7 g | BLS PROT625 · Other nutrient databasereferenceConverted value from: Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Fat | 0.6 g | 0.6 g | BLS FAT · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Carbohydrate (available) | 16.1 g | 16.1 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 16.1 g | 16.1 g | BLS SUGAR · Calculated by formula | |
| Dietary fibre | 2.2 g | 2.2 g | BLS FIBT · Other nutrient databasereferenceConverted value from: Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| fibreSoluble | 0.26 g | 0.26 g | BLS FIBSOL · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Water | 79.1 g | 79.1 g | BLS WATER · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Salt | 0.01 g | 0.01 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0 g | 0 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0 g | 0 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0 g | 0 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0 g | 0 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0 g | 0 g | BLS F18:3CN3 · Musterberechnung | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0 g | 0 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0 g | 0 g | BLS F18:2CN6 · Musterberechnung | |
| Oleic acid | 0 g | 0 g | BLS F18:1CN9 · Musterberechnung | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 3 µg | 3 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin K | 16.4 µg | 16.4 µg | 22 % | BLS VITK · Calculated by formula |
| Vitamin C | 7 mg | 7 mg | 9 % | BLS VITC · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Thiamin (vitamin B1) | 0.05 mg | 0.05 mg | 5 % | BLS THIA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Riboflavin (vitamin B2) | 0.02 mg | 0.02 mg | 1 % | BLS RIBF · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Niacin (vitamin B3) | 0.3 mg | 0.3 mg | 2 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.6 mg | 0.6 mg | 10 % | BLS PANTAC · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 |
| Vitamin B6 | 0.1 mg | 0.1 mg | 7 % | BLS VITB6 · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 |
| Folate | 0 µg | 0 µg | 0 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 7.6 mg | 7.6 mg | USDA FDC 169134 |
Minerals & trace elements
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 2 mg | 2 mg | BLS NA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Potassium | 220 mg | 220 mg | 11 % | BLS K · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Calcium | 8 mg | 8 mg | 1 % | BLS CA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Magnesium | 3 mg | 3 mg | 1 % | BLS MG · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Phosphorus | 17 mg | 17 mg | 2 % | BLS P · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Iron | 0.5 mg | 0.5 mg | 4 % | BLS FE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Zinc | 0.3 mg | 0.3 mg | 3 % | BLS ZN · Aggregated from several sourcesreferenceAgence nationale de sécurité sanitaire (Anses), Ciqual French food composition table 2020 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| Selenium | 0.5 µg | 0.5 µg | 1 % | USDA FDC 169134 |
| Copper | 0.12 mg | 0.12 mg | 12 % | BLS CU · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Manganese | 0.13 mg | 0.13 mg | 7 % | BLS MN · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.