FiberKit
How much fiber is in pomegranate?
3.5 gfiber in ½ cup, arils (87 g)
That’s 13% of the Daily Value: a good source of fiber by the FDA’s label rule (10 to 19% per serving).
- Per serving
- 3.5 g
- Daily Value
- 13%
- Per 100 g
- 4 g
- In fruits
- #12 of 47
Counts toward your 20 plants a week in FiberKit.
Swap for more fiber
Compared with other fruits
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 |  Raspberries1 cup | 1 cup | 8 g | 29% | |
| 2 |  Blackberries1 cup | 1 cup | 7.6 g | 27% | No split data |
| 3 |  Gooseberries1 cup | 1 cup | 6.5 g | 23% | |
| 4 |  Persimmon1 fruit | 1 fruit | 6 g | 21% | |
| 5 |  Pear1 medium | 1 medium | 5.5 g | 20% | |
| 12 |  Pomegranate½ cup, arils | ½ cup, arils | 3.5 g | 13% | No split data |
Questions
How much fiber is in pomegranate?
Pomegranate has 3.5 g of fiber in ½ cup, arils (87 g), 13% of the Daily Value. That’s 4 g of fiber per 100 g.
Is pomegranate high in fiber?
It’s a good source. One serving gives 13% of the Daily Value. The FDA calls 10 to 19% a good source and 20% or more high.
How does pomegranate compare with other fruits?
It ranks #12 of 47 fruits in FiberKit by fiber per serving. Raspberries leads with 8 g in 1 cup.
What’s a higher-fiber swap for pomegranate?
Raspberries has 8 g in 1 cup. That’s 4.5 g more than a serving of pomegranate. Also try blackberries (7.6 g).
Fiber: USDA FoodData Central, SR Legacy, FDC ID 169134. Values are for the serving shown and vary with variety and cooking.