Nutritional Breakdown of 500 mL Pomegranate Juice
Five hundred milliliters of pomegranate juice contains approximately 220-320 calories, 55-80 grams of carbohydrates (primarily glucose and fructose in equal amounts), negligible protein and fat, 1160 mg potassium, and is rich in polyphenolic compounds including ellagotannins (20 mg), anthocyanins (0.5 mg), and ellagic acid (2 mg). 1, 2, 3
Macronutrient Composition
Based on the general fruit juice composition guidelines and pomegranate-specific research:
- Calories: 220-320 kcal (0.44-0.64 kcal/mL × 500 mL) 1
- Carbohydrates: 55-80 grams total 1
- Protein: Minimal (trace amounts) 1
- Fat: Negligible 1
Water is the predominant component, comprising the majority of the juice volume 1.
Micronutrients and Minerals
- Potassium: ~1160 mg (approximately 75% of the recommended daily allowance for 500 mL) 2, 3
- Magnesium: ~25% of daily allowance 2
- Copper: ~50% of daily allowance 2
- Sodium: Variable, generally low 4, 5
- Iron, Zinc: Present in smaller amounts 5
Organic Acids
- Total acidity: ~5.5 grams (as citric acid equivalent) 2, 3
- Citric acid: ~6 grams (predominant acid) 3
- L-malic acid: ~0.3 grams 3
- Isocitric acid: ~315 mg 3
The high acidity is characteristic of pomegranate juice, with citric acid typically several times more concentrated than malic acid 2.
Bioactive Polyphenolic Compounds
Pomegranate juice is exceptionally rich in polyphenols, which distinguish it from other fruit juices:
- Ellagotannins: ~20 mg total (primarily punicalin and punicalagin) 2
- Anthocyanins: ~0.5 mg total, with cyanidin-3,5-O-diglucoside comprising ~40% 2, 3
- Delphinidin-3,5-diglucoside
- Delphinidin-3-glucoside
- Cyanidin-3,5-diglucoside
- Cyanidin-3-glucoside
- Ellagic acid: ~2 mg 2
- Total phenolics: Variable (1570-3299 mg gallic acid equivalents per liter, depending on cultivar) 4, 6
- Flavonoids: Present in significant amounts 1
Important Clinical Considerations
Drug interactions are a critical concern with pomegranate juice. The flavonoids in pomegranate can inhibit cytochrome P450 3A4 (CYP3A4) and other drug-metabolizing enzymes, potentially increasing bioavailability of certain medications 1. This is similar to the well-known grapefruit juice interaction but typically less pronounced.
The high sugar content (55-80 grams per 500 mL) exceeds the carbohydrate concentration of human milk and standard infant formulas, which contain only 7 g% 1. This makes pomegranate juice calorie-dense and potentially problematic for individuals managing blood glucose or weight.
The absence of dietary fiber is a key limitation compared to whole fruit consumption 1. While the juice retains vitamins and polyphenols, the fiber content is lost during processing.
Variations by Source
The exact nutritional profile varies based on:
- Cultivar/genotype: Significant variations in polyphenol content 6, 7
- Growing conditions: Temperature, latitude, and environmental factors affect composition 6
- Processing method: Industrial production versus fresh-pressed 2
- Product type: 100% juice versus juice drinks with added ingredients 1
Always verify the product label to confirm it is 100% pomegranate juice, as FDA regulations require beverages less than 100% juice to be labeled as "drink," "beverage," or "cocktail" with the juice percentage listed 1.