El Paso Functional Medicine
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Discover the Nutritional Benefits of Pomegranates


For individuals looking to increase their antioxidant, fiber, and vitamin intake, can adding pomegranates to their diet help?

Discover the Nutritional Benefits of Pomegranates


Pomegranates can amplify various dishes, from breakfasts to sides to dinners, with their balanced blend of mild sweetness, tartness, and crunch from their seeds.

Health Benefits

The fruit has been found to be a healthy source of vitamins, fiber, and antioxidants. A medium-sized fruit contains:

Ways to use a pomegranate include:


Stir in some pomegranate arils before serving. They will provide an unexpected crunch that contrasts deliciously with guacamole’s smoothness.

  1. Mash 2 ripe avocados
  2. Mix in 1/4 cup diced red onion
  3. 1/4 tsp. salt
  4. 1 Tbsp. lemon juice
  5. 2 cloves garlic – minced
  6. 1/2 cup chopped fresh cilantro
  7. Stir in 1/4 cup pomegranate arils
  8. Serves 6

Nutrition per serving:

  • 144 calories
  • 13.2 grams fat
  • 2.8 grams of saturated fat
  • 103 milligrams sodium
  • 7.3 grams carbs
  • 4.8 grams fiber
  • 1.5 grams protein


Smoothies provide extra nutrition and a healthy snack.

  1. In a blender, mix 1/2 cup pomegranate arils
  2. 1 frozen banana
  3. 1/4 cup low-fat Greek yogurt
  4. 2 tsp. honey
  5. Splash of orange juice
  6. Pour into a glass and enjoy!

Nutrition per serving:

  • 287 calories
  • 2.1 grams fat
  • 0.6 grams of saturated fat
  • 37 milligrams sodium
  • 67.5 grams carbs
  • 6.1 grams fiber
  • 4.9 grams protein


Enhance oatmeal as pomegranates bounce off other fruits, sweeteners, and butter nicely.

  1. Prepare 1/2 cup oats
  2. Stir in 1/2 of a medium banana, sliced
  3. 1 Tbsp. brown sugar
  4. 2 Tbsp. pomegranate arils
  5. 1/2 tsp. ground cinnamon

Nutrition per serving:

  • 254 calories
  • 3 grams fat
  • 0.5 grams of saturated fat
  • 6 milligrams sodium
  • 52.9 grams carbohydrates
  • 6.7 grams fiber
  • 6.2 grams protein

Brown Rice

Another way to use pomegranates is on rice.

  1. Cook 1 cup brown rice.
  2. Toss with 1/4 cup pomegranate arils
  3. 1 Tbsp. olive oil
  4. 1/4 cup chopped, toasted hazelnuts
  5. 1 Tbsp. fresh thyme leaves
  6. Salt and pepper to taste
  7. Makes 4 servings

Nutrition per serving:

  • 253 calories
  • 9.3 grams fat
  • 1.1 grams of saturated fat
  • 2 milligrams sodium
  • 38.8 grams carbohydrates
  • 2.8 grams fiber
  • 4.8 grams protein

Cranberry Sauce

Make a tangy and crunchy cranberry sauce.

  1. In a medium saucepan, combine 12 oz. fresh cranberries
  2. 2 cups pomegranate juice
  3. 1/2 cup granulated sugar
  4. Cook over medium heat – adjust if the mixture gets too hot
  5. Stir frequently for about 20 minutes or until most of the cranberries have popped and released their juice.
  6. Stir in 1 cup pomegranate arils
  7. Serves 8

Nutrition per serving:

  • 97 calories
  • 0.1 grams fat
  • 0 grams of saturated fat
  • 2 milligrams sodium
  • 22.5 grams carbohydrates
  • 1.9 grams fiber
  • 0.3 grams protein

Infused Water

A fruit-infused water can help reach proper hydration.

  1. Place 1 cup pomegranate arils
  2. 1/4 cup fresh mint leaves in the insert of a 1-quart infuser water bottle
  3. Mix lightly
  4. Fill with filtered water
  5. Refrigerate for at least 4 hours to let flavors steep
  6. Serves 4
  • Each serving will offer only trace amounts of nutrients, which depend on how much pomegranate juice infuses into the water.

For any questions about more specific nutrition goals or how to achieve them, consult the Injury Medical Chiropractic and Functional Medicine Clinic Health Coach and/or Nutritionist.

Healthy Diet and Chiropractic


FoodData Central. U.S. Department of Agriculture. (2019) Pomegranates, raw.

Zarfeshany, A., Asgary, S., & Javanmard, S. H. (2014). Potent health effects of pomegranate. Advanced biomedical research, 3, 100. doi.org/10.4103/2277-9175.129371

Post Disclaimer

Professional Scope of Practice *

The information herein on "Discover the Nutritional Benefits of Pomegranates" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.


Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
License Compact Status: Multi-State License: Authorized to Practice in 40 States*
Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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