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Orchard of Health - Pomegranate Nutrition
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Pomegranate Preparation and Nutrition

The Pomegranate: What is it?

A pomegranate is a fruit the size of a large orange. The leathery reddish-pink skin shelters the membranous walls and bitter tissue that house compartments or sacs filled with hundreds of seeds. A translucent red pulp that has a slightly sweet and tart taste surrounds these seeds. Pomegranates are grown in California and throughout Asia and the Mediterranean countries.


Serving Size: 1 med. raw (154g)

Amounts Per Serving

% Daily Value

Calories 100

Calories from Fat 5

Total Fat 0g


Sodium 0mg


Total Carbohydrate 26g


Dietary Fiber less than 1g


Sugars 21g

Protein 1g

Vitamin A


Vitamin C






* Percent Daily Values are based on a 2,000 calorie diet.

Selection and Storage

Pomegranates are available in the United States from September through December. Select fruit that is heavy for its size with bright, fresh color and blemish-free skin. You can refrigerate whole pomegranates for up to 2 months or store them in a cool, dark place for up to a month. Pomegranate seeds packed in an airtight container and stored in the freezer will keep for up to 3 months.


Keep apples in plastic bags in the refrigerator after purchasing to prevent further ripening. Apples should keep up to six weeks. However, check apples often and remove any apples that begin to decay or the others will do the same.

Uses & Preparation

Pomegranates are a versatile fruit and can be used as a garnish on sweet and savory dishes or pressed to extract the juice. To use a pomegranate, cut it in half and pry out the pulp-encased seeds, removing any of the light-colored membrane that adheres. The juice can stain your clothes so be sure to wear an apron or clothing that you don’t mind getting stained.

Step 1: Cut the crown end of the pomegranate
Step 2: Lightly score the rind in several places
Step 3: Immerse fruit in a bowl of water and soak for 5 minutes.
Step 4: Hold fruit under water and break sections apart, separating seeds from membrane. Seeds will sink while rind and membrane float.
Step 5: Skim off and discard membranes and rind.
Step 6: Pour seeds into a colander, drain, and pat dry.

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