How Much Sugar Is in a Pomegranate?
A half-cup of pomegranate arils has about 12 g of natural sugar, along with fibre and one of the highest antioxidant loads of any fruit.
in 1/2 cup arils (87 g) · about 2.9 teaspoons
- Per serving
- 12 g
- Per 100 g
- 14 g
- Type
- Natural sugar
- In teaspoons
- ≈ 2.9 tsp
Fine in a portion — worth keeping an eye on.
A half-cup of pomegranate seeds (arils) carries about 12 g of sugar. It's a fairly dense fruit for sugar, but the arils also bring fibre and a well-studied antioxidant profile, particularly punicalagins that aren't common elsewhere.
Because the arils are eaten by the spoonful rather than by the piece, it's easy to keep going past a half-cup — measuring a portion is the simplest way to keep this one in the moderate band rather than sliding toward mango or grapes territory.
How pomegranate compares
Out of 205 everyday foods and drinks we track, pomegranate ranks #97 for sugar per serving — more than 53% of them.
- Granola12g
- Maple syrup12g
- Pomegranate (this page)12g
- Milk12g
- Donut12g
Bars show sugar per serving. Tap any food to see its full breakdown.
Lower-sugar swaps
- Measure a half-cup rather than eating straight from the fruit
- Sprinkle a spoonful over salad or yogurt instead of a full bowl
Frequently asked questions
- Is pomegranate high in sugar?
- It's moderate-to-high per 100 g — similar to a peach — but a typical half-cup serving of arils keeps the total to about 12 g.
- Is pomegranate juice healthier than the whole fruit?
- No — like other fruit juices, it strips the fibre and concentrates the sugar, so the arils are the better choice.
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Sugar values from USDA FoodData Central; actual amounts vary by brand, ripeness, and recipe. Last updated 2026-08-09.