Science & Nature • Fruit

Pomegranate

Pomegranate is the fruit of the pomegranate tree, *Punica granatum*, known for its leathery red skin and clusters of juicy arils surrounding edible seeds.

By Ethan Anderson| Reviewed by Olivia Bennett, Standards & Fact-Checking Lead| Updated July 26, 2026|2 min read| Fact-checked

Pomegranate is the fruit of the pomegranate tree, *Punica granatum*, known for its leathery red skin and clusters of juicy arils surrounding edible seeds. It is eaten fresh or processed into juice, syrup, and other foods, and it is widely studied for its nutrient content and bioactive compounds. In Canada, pomegranates are sold in grocery stores, especially in fall and winter, and are used in salads, desserts, juices, and holiday cooking, similar to Cranberry.

Description

Pomegranate is a fruit with a thick rind and many jewel-like arils inside. The fruit is eaten fresh, juiced, or used in cooking and beverages.

Nutrition and bioactive compounds

Pomegranates provide fiber, vitamin C, potassium, folate, and polyphenols such as punicalagins and anthocyanins. These compounds are studied for antioxidant and anti-inflammatory activity.

Culinary uses

People eat the arils whole, add them to salads and desserts with fruits such as Strawberry and Blackberry, or press them into juice. Pomegranate molasses and syrup are also common in some cuisines.

Research and health

Studies suggest pomegranate may help modestly with blood pressure and inflammation, but it is not proven to treat disease. Evidence for many other claimed benefits remains limited or inconsistent.

Key facts

Pomegranates are rich in antioxidants and contain fibre, vitamin C, and other micronutrients.
The edible part is the aril, the juicy covering around each seed; the seeds themselves are also edible.
Research has linked pomegranate intake with possible benefits for heart health, inflammation, and blood pressure, but evidence is not conclusive for many claimed uses.
Pomegranate juice and extract are the most studied forms, but concentrated products can differ from whole fruit.

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Canadian context

Pomegranates are sold in Canadian grocery stores, especially in fall and winter, and are used in salads, desserts, juices, and holiday cooking.

Frequently asked questions

What are the health benefits of pomegranate?

Pomegranate is rich in antioxidants, fibre, and vitamin C, and research suggests it may modestly support heart health and blood pressure. Evidence for many other claimed benefits remains limited or inconclusive.

How do you eat a pomegranate?

Cut or score the fruit, break it open, and remove the arils. You can eat the arils fresh, add them to dishes, or drink the juice; the bitter rind is not eaten.

When is pomegranate season?

In many Northern Hemisphere growing regions, pomegranates are in season from late summer or autumn through early winter, often peaking in fall.

Can you eat pomegranate seeds?

Yes. The seeds inside the arils are edible and commonly eaten along with the juicy outer part of the aril.

Is pomegranate good for weight loss?

Pomegranate can fit into a weight-management diet because it is nutrient-dense and relatively low in calories, but no food alone causes weight loss. Claims about special fat-loss effects are not well established.

References

Healthline — https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate
Supports: General nutrition profile and commonly cited health benefits.
NIH / PubMed Central — https://pmc.ncbi.nlm.nih.gov/articles/PMC4007340/
Supports: Review of pomegranate bioactive compounds and reported health effects.
WebMD — https://www.webmd.com/diet/health-benefits-pomegranates
Supports: Nutrition and weight-related discussion.
National Center for Complementary and Integrative Health — https://www.nccih.nih.gov/health/pomegranate
Supports: Evidence limits, possible blood pressure effects, and safety notes.
Froedtert — https://www.froedtert.com/recipe/pomegranate-health-benefits
Supports: Edible arils and seeds; nutrition and serving context.