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Since many fruits are naturally higher in sugar, anyone on a low carb or ketogenic diet needs to think carefully about what works on their personal keto fruit list. Pomegranates are a popular fruit, but are pomegranates keto friendly? How high are pomegranate carbs? Let’s answer those tricky questions here, and talk about ways you might be able to make pomegranate keto friendly.
New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.
Is Pomegranate Keto Friendly?
Pomegranate is not keto friendly — at least, not in average serving sizes. You might be able to enjoy a very small amount of pomegranate and stay in your keto macros.
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Is pomegranate juice keto friendly?
Sorry, there’s no such thing as low carb pomegranate juice. This juice has too many carbs in regular servings to be considered keto.
How Many Carbs In Pomegranate?
Does pomegranate have carbs? It sure does… but the exact number depends on the serving size and prep method.
How many carbs in a large pomegranate?
A large pomegranate contains 52.7 grams total carbs and 41.4 grams net carbs [*]. If you want to keep pomegranate carb count low, you shouldn’t enjoy an entire fruit at once.
How many carbs in pomegranate seeds?
On keto, you might be able to enjoy a few pomegranate seeds (aka arils). Pomegranate arils carbs clock in at 8.2 grams total carbs and 6.4 grams net carbs per 1/4 cup serving [*].
How many carbs in pomegranate juice?
Are pomegranates low carb when juiced? Not really. One cup of pomegranate juice will set you back 32.6 grams total carbs and 32.4 grams net carbs [*].
The chart below summarizes grams of carbohydrate for all forms of pomegranate.
| Serving Size | Total Carbs | Net Carbs |
|---|---|---|
| 1 large fruit | 52.7g | 41.4g |
| 1/4 cup arils | 8.2g | 6.4g |
| 1 cup juice | 32.6g | 32.4g |
Pomegranate Nutrition
If you want to know more about pomegranate nutritional facts beyond carbohydrates, take a look at the full macros for a large pomegranate:
- 234 calories
- 3.3 grams of fat
- 4.7 grams of protein
- 52.7 grams of carbohydrate
- 11.3 grams of fiber
The juices from pomegranate also contain antioxidants — even more than popular foods like red wine and green tea [*]. Pomegranate arils are also high in nutrients and minerals such as vitamin C, potassium, folate, and Vitamin K. For those on a low calorie diet instead of a strictly low carb diet, pomegranates may be a good choice.
Pomegranate juice has also been shown to reduce inflammation in diabetic patients [*], and may be linked to a reduction in LDL cholesterol [*] and high blood pressure [*].
Keto Pomegranate Substitutes
If you want to incorporate pomegranate in a keto diet, try these alternatives:
Conclusion: Can You Have Pomegranate On A Keto Diet?
High pomegranate carbs mean you should enjoy it in extreme moderation on a low carb lifestyle. Consider keto pomegranate substitutes or use them as an accent on dishes to keep carbs lower.
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