Fruit

How much fiber is in pomegranate?

Pomegranate has 3.5 g of fiber per 1/2 cup seeds (87 g). That is 13% of the daily value and a good amount for a fruit.

3.5g

per 1/2 cup seeds

per 100 g

13%

daily value

#12of 39

fruits

Soluble vs insoluble

Soluble 0.5g 14% Insoluble 3g 86%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About pomegranate and fiber

A half cup of pomegranate arils provides 3.5 grams of fiber, nearly all from the seeds inside each aril. Pomegranate juice has none of it.

Counts toward plant diversityLow FODMAP at this serving

How pomegranate compares to other fruits

Per typical serving. The highest fruit in the database is raspberries at 8 g.

Food	Serving	Fiber	Per 100 g	% DV
Dates	3 dates	4 g	6.7 g	14%
Passion Fruit	2 fruits	3.7 g	10.3 g	13%
Blueberries	1 cup	3.6 g	2.4 g	13%
Pomegranate	1/2 cup seeds	3.5 g	4 g	13%
Banana	1 medium	3.1 g	2.6 g	11%
Orange	1 medium	3.1 g	2.4 g	11%
Guava	1 fruit	3 g	5.5 g	11%

All 39 fruits ranked by fiber

Servings to reach a daily goal

8×

servings of pomegranate to reach 25 g, the adequate intake for adult women

11×

servings of pomegranate to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for pomegranate

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Pomegranates, raw	4 g	–	–
Pomegranate, raw	4 g	–	–
Beverages, water, bottled, yumberry, pomegranate with anti-oxidants, zero calories	0 g	–	–
Beverages, OCEAN SPRAY, Cran Pomegranate	0.6 g	–	–

Frequently asked questions

How much fiber is in pomegranate?

1/2 cup seeds of pomegranate, about 87 grams, contains 3.5 grams of dietary fiber. That is 4 grams of fiber per 100 grams and 13% of the 28 gram daily value.

Is pomegranate high in fiber?

Pomegranate is a good source at 3.5 g per serving, ranking 12 of 39 fruits in the FiberUp database. Pairing it with a legume or whole grain gets a meal past 10 g.

Is the fiber in pomegranate soluble or insoluble?

About 14% of the fiber in pomegranate is soluble (0.5 g) and 86% is insoluble (3 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of pomegranate would reach a daily fiber goal?

It would take about 8 servings to reach 25 g (the adequate intake for adult women) and 11 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.