Is Pomegranate Keto-Friendly?

Is pomegranate keto? The answer is yes, but only the seeds, not the juice.  

Pomegranate seeds are keto-approved in limited amounts because they provide fiber, nutrients, and antioxidants with fewer net carbs.

In contrast, pomegranate juice is high in natural sugars and lacks fiber, making it unsuitable for a Healthy Keto® lifestyle.

How many carbs are in a pomegranate?

Pomegranates are a sweet, tangy fruit packed with antioxidants, vitamins, and fiber.

However, the juice’s natural sugars raise its carbohydrate content, making it unsuitable for Healthy Keto.

According to the U.S. Department of Agriculture (USDA), 87 grams of a whole pomegranate contain about 12 grams of net carbs, while the same amount of unsweetened pomegranate juice has around 16 grams.¹

Therefore, it’s best to avoid pomegranate juice to prevent raising your carb intake.

Below are the nutritional profiles of whole pomegranate and juice per half-cup to help you better understand their nutritional value.

Whole pomegranates:

• 72 calories
• 1.4 g protein
• 1 g fat
• 16 g total carbs
  • 3.4 g fiber
  • 12.6 net carbs

Pomegranate juice:

• 67 calories
• .1 g protein
• .3 g fat
• 16.1 g total carbs
  • .1 g fiber
  • 16 net carbs

Watch the video below to learn if pomegranates are permitted on a keto diet. 

Is pomegranate keto-friendly?

Yes, but only in its seed form and in small portions.

“Pomegranate seeds are low-carb since they contain fiber that helps slow digestion,” explains Dr. Berg. “They also provide important nutrients, including vitamin C, which supports immune health and collagen production.”

In contrast, pomegranate juice isn’t suitable for a keto diet due to its high sugar content and lack of fiber, which can spike insulin levels.

Potential health benefits of pomegranate seeds

Aside from being keto-friendly, pomegranate seeds offer a variety of potential health benefits.

Here are other nutritional advantages of pomegranate seeds and why they’re a great addition to your weekly meal plan.

1. Promotes healthy blood glucose

Pomegranate seeds contain phytonutrients that may benefit individuals with prediabetes or diabetes by increasing the size and number of pancreatic cells responsible for insulin production.

Furthermore, research published in Nutrition Research suggests that pomegranate may help manage type 2 diabetes by reducing oxidative stress, enhancing antioxidant activity, and lowering fasting blood glucose levels.²

These effects could be attributed to compounds found in the seeds and peel, such as punicic acid and polyphenols, which have demonstrated promising anti-diabetic properties.

2. Supports heart health

Cholesterol can build up in your arteries and cause heart disease. Eating pomegranate seeds may help prevent this buildup.

According to a study published in Rambam Maimonides Medical Journal, pomegranates contain powerful antioxidants such as tannins and anthocyanins.³

These compounds may help protect low-density lipoprotein (LDL) and high-density lipoprotein (HDL) from oxidation, which could reduce the risk of heart complications. 

They may also contribute to lowering blood pressure and enhancing the activity of heart-protective enzymes.

3. Contains antioxidants

Pomegranate is rich in antioxidants, which can protect the body from damage caused by harmful molecules called free radicals.

These molecules are produced by normal body processes and environmental factors, such as pollution, smoking, and UV radiation.

This is confirmed by a study published in Advanced Biomedical Research, which found “certain components of pomegranate, such as polyphenols, have potential antioxidant, anti-inflammatory, and anticarcinogenic effects.”⁴

These compounds may help neutralize free radicals, preventing them from causing harm to cells and DNA.

4. May improve cognitive function

In addition to their antioxidant properties, pomegranates have also been shown to play a role in cognitive function.

Research published in Current Pharmaceutical Design suggests that pomegranate may support brain health by contributing to memory, learning, and other cognitive functions.⁵

This is likely due to the high levels of polyphenols and flavonoids found in pomegranates, which have been shown to potentially protect brain cells from oxidative stress and inflammation.

The best ways to enjoy pomegranate on keto 

Packed with antioxidants, potassium, and other nutrients, pomegranates offer a flavorful way to enhance dishes while keeping you in fat-burning mode.

Here are some of the best ways to enjoy pomegranate on a keto diet:

• Sprinkle over salads: Add a small handful to a leafy green salad with feta cheese and olive oil. The combination of sweet, salty, and healthy fats makes for a nutritious and satiating meal.
• Make a pomegranate salsa: Mix fresh pomegranate seeds with cucumber, jalapeño, mint, cilantro, lime juice, olive oil, and a pinch of salt. Use it as a topping for grilled meats or keto-friendly crackers.
• Top your hummus: Sprinkle seeds over a serving of low-carb hummus for added crunch, flavor, and nutrients.
• Add to sparkling water: Drop a few seeds into a glass of sparkling water for a refreshing, sugar-free drink.
• Pair with avocado: Combine pomegranate seeds with avocado slices, lime juice, fresh cilantro, and jalapeños. This side dish is rich in healthy fats and full of taste.
• Enjoy frozen as a treat: Freeze the seeds individually and enjoy them after meals. They’re a sweet, crunchy alternative to candy without the sugar spike.

Key takeaways

Is pomegranate keto approved? Yes, as long as you consume only the seeds and avoid drinking the juice.

Pomegranate has many health benefits, including being high in antioxidants, promoting cognitive health, and supporting heart health.

FAQ

Sources

1. https://fdc.nal.usda.gov/food-details/169134/nutrients ?
2. https://pubmed.ncbi.nlm.nih.gov/23684435/ ?
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC3678830/#sec9 ?
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC4007340/#sec1-3 ?
5. https://pubmed.ncbi.nlm.nih.gov/37005403/ ?