Pomegranate: GI, GL, Carbs & Blood Sugar Impact

Q: "What is the GI of Pomegranate?"

"The typical published GI of Pomegranate is 53, with a reported range of 53-55 (evidence level: Moderate)."

Q: "How many carbohydrates are in Pomegranate?"

"About 32.5 g per 1 cup arils (174 g) (18.7 g per 100 g), including 7.0 g of fiber."

Q: "Is Pomegranate suitable for people with diabetes?"

"The arils are sweet but carry useful fiber; a cup-sized portion has a moderate GL."

Q: "What is the estimated glycemic load of Pomegranate?"

"About 13.6 per 1 cup arils (174 g), calculated as GI × available carbohydrate ÷ 100. See the methodology for the exact formula."

Glycemic index of pomegranate (53), glycemic load, carbs per cup of arils, and how pomegranate affects blood sugar.

Category: Fruits · Nutrition data source: USDA FoodData Central · GI source: International Tables of GI & GL Values / University of Sydney · Last verified:

53 Glycemic Index Low

13.6 Estimated GL 1 cup arils (174 g)

32.5 g Carbohydrate per 1 cup arils (174 g)

7.0 g Fiber per 1 cup arils (174 g)

Does Pomegranate Raise Blood Sugar?

The arils are sweet but carry real fiber — a cup has about 32 g of carbohydrate with 7 g of fiber and a published GI around 53. The whole fruit is a different proposition from pomegranate juice.

How to Eat It

A cup of arils is a fine portion. Spring Lee’s fasted test of 150 g of pomegranate gives a real-meter picture of the response.

Nutrition Facts (Pomegranate)

Nutrient	Per 100 g	Per serving
Calories	83 kcal	144 kcal
Carbohydrate	18.7 g	32.5 g
Fiber	4 g	7.0 g
Sugars	13.7 g	23.8 g
Protein	1.7 g	3.0 g
Fat	1.2 g	2.1 g

Source: USDA FoodData Central, record FDC ID 169134 ("Pomegranates, raw"). Values may differ from brand-specific products.

Glycemic Index

Published GI: 53 (typical value).
Reported range: 53-55.
Evidence level: Moderate.
Note: Good fiber-to-sugar ratio for a sweet fruit.

Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.

Learn more: What is GI? · What is GL? · GI vs GL

Estimated Glycemic Load

GL ≈ 13.6 per 1 cup arils (174 g).

Calculation: GI (53) × available carbohydrate per serving (25.6 g = 18.7 g − 4 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.

Diabetes consideration: The arils are sweet but carry useful fiber; a cup-sized portion has a moderate GL.

What can change the impact?

Portion size
Juice vs. whole arils

GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.

Frequently Asked Questions

What is the GI of Pomegranate?

The typical published GI of Pomegranate is 53, with a reported range of 53-55 (evidence level: Moderate).

How many carbohydrates are in Pomegranate?

About 32.5 g per 1 cup arils (174 g) (18.7 g per 100 g), including 7.0 g of fiber.

Is Pomegranate suitable for people with diabetes?

The arils are sweet but carry useful fiber; a cup-sized portion has a moderate GL.

What is the estimated glycemic load of Pomegranate?

About 13.6 per 1 cup arils (174 g), calculated as GI × available carbohydrate ÷ 100. See the methodology for the exact formula.

DMSafeHaven provides educational information based on publicly available nutrition databases and published research. It is not a substitute for individualized medical advice. Nutrition values: USDA FoodData Central (CC0). GI values: published tables (see methodology). GI/GL estimates do not predict any individual's glucose response — test your own blood glucose with your care team's guidance.