Pomegranate: GI, GL, Carbs & Blood Sugar Impact
Glycemic index of pomegranate (53), glycemic load, carbs per cup of arils, and how pomegranate affects blood sugar.
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 (generic food item, per 100 g edible portion). 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.
- 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.