Every 100 kcal of pomegranate brings 2 g of protein. On that measure it ranks 16th of the 71 fruits in this database and 693rd of all 796 foods on the site. Measured by weight instead, its 1.67 g per 100 g ranks 18th in its group.
Only about 8% of the calories in pomegranate come from protein, so it is more of an energy food than a protein food. It is worth eating for other reasons; the protein it adds to a day is incidental.
Weight for weight, pomegranate has 1.4 g of protein for each gram of fat (1.67 g against 1.17 g per 100 g).
Set against florida avocado, another fruit entry in the database, a serving carries about 0.5 g less protein (florida avocado has 3.4 g per 1/2 avocado).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by volume at 174 g, and it covers about 6% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of pomegranate
Protein and calories in Pomegranate for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
1.67 g
83 kcal
1 cup arils (serving used here)
174 g
2.9 g
144 kcal
0.5 cup arils (seed/juice sacs)
87 g
1.5 g
72 kcal
1 pomegranate (4" dia)
282 g
4.7 g
234 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other fruits by protein per calorie
Swap for more protein per calorie
Watermelon - 2 g per 100 kcal, 0.9 g per 1 cup diced
Strawberries - 2.1 g per 100 kcal, 1 g per 1 cup halves
Passion fruit - 2.3 g per 100 kcal, 2.6 g per 1/2 cup
1.67 g. The 1 cup arils serving used on this page weighs 174 g and so carries 2.9 g.
How much protein do you get per 100 calories of pomegranate?
2 g. That figure divides its 1.67 g of protein per 100 g by its 83 kcal per 100 g, so it does not depend on serving size.
Is the protein in pomegranate complete?
No. On its own, the protein in pomegranate is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of pomegranate?
About 6%. One 1 cup arils serving has 2.9 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #169134 (Pomegranates, raw), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.