Pomegranate has 83 kcal and 13.7 g sugar per 100 g. The edible arils (seeds with juicy coating) are only 40–50% of total fruit weight. Always weigh the arils, not the whole fruit.
How should I track Pomegranate?
Pomegranate is a good source of fiber. When tracking Pomegranate, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.