Fruit
How much fiber is in pomegranate seeds?
3.5 g
of fiber in 1/2 cup of pomegranate seeds (87 g). That is a good amount: 9% of a man’s daily target (38 g) and 14% of a woman’s (25 g).
How it compares
Pomegranate seeds ranks #25 of 61 fruit and #106 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Dried figs | 1/4 cup (37 g) | 3.6 g |
| Coconut meat, fresh | 1/2 cup, shredded (40 g) | 3.6 g |
| Cranberries, fresh | 1 cup (100 g) | 3.6 g |
| Pomegranate seeds | 1/2 cup (87 g) | 3.5 g |
| Plantain, cooked | 1 cup, slices (154 g) | 3.5 g |
| Medjool dates | 2 dates (48 g) | 3.2 g |
| Banana | 1 medium (118 g) | 3.1 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Breadfruit | 1 cup (220 g) | 10.8 g |
| Elderberries | 1 cup (145 g) | 10.2 g |
| Durian | 1 cup (243 g) | 9.2 g |
| Sapodilla | 1 fruit (170 g) | 9 g |
Getting to your daily target
You would need about 7.1 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in pomegranate seeds?
1/2 cup of pomegranate seeds (87 g) contains 3.5 g of dietary fiber, according to USDA data. 100 g contains 4 g.
Is pomegranate seeds high in fiber?
Good source of fiber. One serving gives 12% of the 28 g Daily Value used on US food labels. It ranks #25 of 61 fruit in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 09286: “Pomegranates, raw”. Fiber, total dietary: 4 g per 100 g. Serving weight 87 g. How we calculate.