Pomegranate juice has 54 kcal and 12.7 g sugar per 100 g. A 250 ml glass packs ~31.8 g sugar — denser than most juices. Often marketed for plant compounds, but the sugar load is real and tracks like any other juice.
How should I track Pomegranate juice?
Liquid calories from Pomegranate juice are easy to overlook because drinks do not trigger the same fullness signals as solid food. A meta-analysis (Wehling & Lusher, Am J Clin Nutr 2021) confirmed that people underreport beverage intake more than solid food. Most people pour 30–50% more than the label serving size without realizing it. Use a kitchen scale to weigh your glass or bottle once — you will know your exact pour going forward. This one calibration step can save you from hundreds of untracked calories per week.