Does Pomegranate Have Iron?
Roughly the size of a large orange, the average pomegranate contains about 800 arils, or seeds encased in translucent red juice-filled sacs. Pomegranate arils are embedded in a white inedible membrane, from which they can be notoriously challenging to extract. While pomegranates do provide some iron, they’re considerably higher in fiber, vitamins K and C, folate, potassium and antioxidant compounds.
One cup of pomegranate, or a bit more than half the arils of an average fruit, has 144 calories and half a milligram of iron, or just under 3 percent of the nutrient’s daily value, according to U.S. Department of Agriculture data. More significantly, a cup of pomegranate supplies 36 percent, 30 percent and 28 percent of the daily values for vitamin K, vitamin C and fiber, respectively, as well as 16 percent, 12 percent and 6 percent of the daily values for folate, potassium and protein, respectively.
Although it’s slightly higher in potassium, bottled pomegranate juice is generally less nutritious than the whole fruit. With 134 calories, a cup of bottled pomegranate juice provides just 1 percent of the daily value for iron.
Iron in Fruit
The iron in food comes in two forms -- heme and nonheme. Meat, poultry and fish provide mostly heme iron, while fruit, vegetables, grains, legumes, nuts and seeds contain only nonheme iron. Although heme iron is more easily absorbed than the nonheme type, most of the iron in the diet comes from nonheme sources. Several fruits provide more iron than pomegranates. Because its nutrients are concentrated, dried fruit is generally higher in iron than fresh fruit. A packed 1/2 cup of seedless raisins provides almost 9 percent of the daily value for iron, while an 8-ounce glass of prune juice supplies about 17 percent of the nutrient’s daily value, according to the USDA. Prunes, dates, figs, strawberries and dried apricots are other iron-containing fruits.
The amount of iron you absorb from any food depends on the amount of iron stored in your body. In general, however, much of the iron you consume is never absorbed for use -- the absorption rate of nonheme iron is roughly 3 percent of the amount consumed, according to Colorado State University Extension. Foods high in vitamin C or those containing heme iron boost the bioavailability of nonheme iron. A pomegranate’s vitamin C content, therefore, helps your body access the iron in the fruit. For an iron-rich dessert that's also high in vitamin C, toss pomegranate arils with quartered strawberries, dried apricots and orange slices.
Certain compounds and phytonutrients inhibit iron absorption, including tannins, polyphenols and oxalic acid. Consuming chocolate, spinach, tea or coffee along with pomegranate will minimize iron absorption.
The recommended dietary allowances, or RDA, for iron are set to meet the nutritional needs of most people. Periods of rapid growth such as pregnancy demand a higher iron intake, while menopausal women generally require less. RDA guidelines takes into account that most of the iron you consume isn’t absorbed for use. For men over the age of 18 and women over the age of 50, the RDA for iron is 8 milligrams per day. From the ages of 19 to 50, however, women should get 18 milligrams of iron each day, and pregnant women of any age require 27 milligrams of iron per day.
- USDA Nutrient Data Laboratory: Pomegranates, Raw
- USDA Nutrient Data Laboratory: Pomegranate Juice, Bottled
- USDA Nutrient Data Laboratory: Prune Juice, Canned
- USDA Nutrient Data Laboratory: Raisins, Seedless
- Office of Dietary Supplements: Iron
- American Red Cross: Iron Rich Foods
- American Dietetic Association Complete Food and Nutrition Guide; Roberta Larson Duyff, M.S., R.D.
- Wellness Foods A to Z; Sheldon Margen, M.D., et al.
Based just outside Chicago, Meg Campbell has worked in the fitness industry since 1997. She’s been writing health-related articles since 2010, focusing primarily on diet and nutrition. Campbell divides her time between her hometown and Buenos Aires, Argentina.