Amount of Iron in Pomegranate

Welcome to the nutritional iron content in 2 different types of pomegranate, ranging from 0.30 mg to 0.10 mg per 100g. The basic type of pomegranate is Pomegranates, raw, where the amount of iron in 100g is 0.30 mg. 0.30 mg of iron per 100g, from Pomegranates, raw corresponds to 2% of the iron RDA. For a typical serving size of 0.500 cup arils (seed/juice sacs) (or 87.00 g) the amount of Iron is 0.26 mg. This corresponds to an RDA percentage of 2%.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Pomegranates, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Pomegranates, raw should be considered along with the iron content.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 83.00 kcal (4% RDA), the amount of Protein is 1.67 g (3% RDA), the amount of Total Fat is 1.17 g (2% RDA) and the amount of Carbohydrate is 18.70 g (14% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in pomegranate.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Pomegranates, raw has a nutritional value score of 16.00 out of 100.Comparing the iron content and the nutritional density in 100g for Pomegranates, raw; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Amount of iron per 100 Calories

100 calories of pomegranates, raw is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 0.500 cup arils (seed/juice sacs) (or 87.00 g)

For the food Pomegranates, raw the typical serving size is 0.500 cup arils (seed/juice sacs) (or 87.00 g) which contains 0.26 mg of Iron. The iron percentage of the recommended daily value for this serving is 2 %.

To give 100% of the RDA, 50.0 servings of the typical serving size 0.500 cup arils (seed/juice sacs) (or 87.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 72.21 kcal, the Protein content is 1.45 g, the Total Fat content is 1.02 g and the Carbohydrate content is 16.27 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.

Macronutrients in Pomegranates, raw

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 0.500 cup arils (seed/juice sacs) or 87.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 4.9 (kcal).The total calories from carbohydrate is 58.6 (kcal).

Milligrams of iron in pomegranate (per 100g)

This list of 2 types of pomegranate, is brought to you by www.dietandfitnesstoday.com and ranges from Pomegranates, raw through to Pomegranate juice, bottled where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in pomegranate.

The list below gives the total iron content in the 2 items from the general description 'pomegranate' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate.

The corresponding Calories for pomegranate ranked by the amount of iron per 100g is shown below in the pomegranate calories chart.

Effect of Preparation and Storage on iron

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 1 item. The highest amount of iron from the 1 raw items is in Pomegranates, raw where the content is 0.30 mg per 100g.

Average Content for pomegranate

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of pomegranate, based on the list below of 2 different items under the general description of pomegranate, is 0.20 mg of iron. This average value corresponds to 1.43 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 68.50 kcal, the average amount of Protein is 0.91 g, the average amount of Total Fat is 0.73 g and the average amount of Carbohydrate is g. For this serving the amount of Energy is 83.00 kcal, the amount of Protein is 1.67 g, the amount of Total Fat is 1.17 g and the amount of Carbohydrate is 18.70 g.

Highest iron Content per 100g

Using the list below for the 2 different pomegranate nutrition entries in our database, the highest amount of iron is found in Pomegranates, raw which contains 0.30 mg of iron per 100g. The associated percentage of RDA is 2 %. For this 100g serving the Energy content is 83.00 kcal, the Protein content is 1.67 g, the Total Fat content is 1.17 g, the Carbohydrate content is 18.70 g.

The lowest amount of iron in 100g is in Pomegranate juice, bottled which contains 0.10 mg. This gives as percentage of the recommended daily allowance 1 % of the RDA. For this 100g serving the amount of Energy is 54.00 kcal, the amount of Protein is 0.15 g, the amount of Total Fat is 0.29 g, the amount of Carbohydrate is 13.13 g.

The difference between the highest and lowest values gives a iron range of 0.2 mg per 100g. The range for the other nutrients are as follows; 29 kcal for Energy, 1.52 g for Protein, 0.88 g for Total Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Pomegranates, raw contains 0.30 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Pomegranates, raw which contains 0.26 mg in 0.500 cup arils (seed/juice sacs) (or 87.00 g). The percentage of the recommended daily value for this serving is 2 %. For this serving the Energy content is 72.21 kcal, the Protein content is 1.45 g, the Total Fat content is 1.02 g and the Carbohydrate content is 16.27 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of iron rich foods.

Pomegranate List, iron Content per 100g 1. Pomegranates, raw - Iron   Nutritional Value : 16.00 / 100     food group -   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   0.30 mg (2%) 83.00 kcal (4%) 18.70 g (14%) 1.17 g (2%) 1.67 g (3%)   Typical Serving size of 0.500 cup arils (seed/juice sacs) (or 87.00g):    0.26 mg (2%) 72.21 kcal (4%) 16.27 g (13%) 1.02 g (2%) 1.45 g (3%)   Other serving sizes 1.000 pomegranate (4" dia) (or 282.00g):   0.85 mg (6%) 234.06 kcal (12%) 52.73 g (41%) 3.3 g (5%) 4.71 g (8%) 2. Pomegranate juice, bottled - Iron   Nutritional Value : 14.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.10 mg (1%) 54.00 kcal (3%) 13.13 g (10%) 0.29 g (0%) 0.15 g (0%)   Typical Serving size of 1.000 cup (or 249.00g):    0.25 mg (2%) 134.46 kcal (7%) 32.69 g (25%) 0.72 g (1%) 0.37 g (1%)

iron and Nutritional Values - Top 221 Foods Vegetables leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans Fruits a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons Seafood salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout Drinks coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade Nuts and Seeds chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts Beans and Lentils soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans Meat beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs Fast Foods french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac Dairy and Cheese ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt Bread, Rice, Grains and Pasta rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt Spreads, Sauces and Herbs hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce Sweets, Desserts and Snacks popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts Breakfast Cereal granola, cheerios, oatmeal, kelloggs cereals, general mills cereals Miscellaneous spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito