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.
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.