FiberUp
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 28 g daily value and a good amount for a fruit. Per 100 g it works out to 4 g, which ranks 12 of 39 fruits in the FiberUp database. About 14% of that fiber is soluble and 86% insoluble. It would take 8 servings to reach the 25 g adequate intake for women and 11 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
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.
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% |
Servings to reach a daily goal
servings of pomegranate to reach 25 g, the adequate intake for adult women
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?
Is pomegranate high in fiber?
Is the fiber in pomegranate soluble or insoluble?
How many servings of pomegranate would reach a daily fiber goal?
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.