Is Pomegranate Good for Weight Loss? What does the Science Say

The pomegranate, a red fruit commonly found in fruit markets, is more than just a regular fruit. Packed with fiber, antioxidants, and metabolism-boosting compounds, it is a powerful ally in the quest for weight loss.

Its unique blend o f nutrients can help promote feelings of fullness, boost fat burning, and reduce inflammation – key factors in achieving a slimmer physique. As we explore the weight-loss wonders of this superfruit, we’ll uncover how to harness its potent powers and embrace a transformed, radiant existence through the simple joy of indulging in nature’s bounty.

Does Pomegranate Help in Weight Loss?

Now we answer the question: is pomegranate good for weight loss? The answer is yes. Consuming pomegranate helps in weight loss. Firstly, pomegranate has an array of nutrients like dietary fiber, protein, calcium, iron, potassium, phosphorus and various vitamins. All these nutrients help you rejuvenate and lose weight at the time when you are cutting food.

Secondly, the fiber present in pomegranate keeps you feeling full for extended periods. Moreover, according to the MDPI journal, the polyphenol compounds, like in pomegranate, have appetite-suppressing abilities. This controls unnecessary food cravings, which may hinder your weight loss goals. Thirdly, pomegranate is a low-calorie fruit, which means consuming it won’t breach your daily set calorie goal.

Moreover, according to the MDPI medical journal, animal trials conducted on pomegranate consumption resulted in a drop in food consumption in animals, who experienced a reduction in their body weight. Also, in human trials conducted later, it was found that regular pomegranate intake significantly lowered body fat percentage. However, don’t forget to exercise portion control. Consuming pomegranate within a limit will only reap you these benefits.

Read More: Best Indian Diet Plan Chart for Weight Loss

Benefits of Pomegranate for Weight Loss

Benefits of Pomegranate for Weight Loss

Weight loss pomegranate benefits are many. Here are some key benefits that the fruit has in store for you:

High fiber content

Pomegranates are an excellent source of fiber, with one cup of arils (seeds) providing around 7 grams of fiber. Dietary fiber helps reduce calories and better weight management by making you feel fuller for a long period. A study published in the MDPI Journal found that pomegranate extract supplementation increased feelings of satiety and reduced appetite in overweight individuals.

Boosting metabolism and fat burning

Several studies suggest that compounds found in pomegranates, such as punicalagin and anthocyanins, may have a beneficial effect on metabolism and fat burning. A study published on the NIH website found that pomegranate extract supplementation increased fat-burning in obese individuals. Another study in the Journal of Functional Foods showed that pomegranate extract enhanced lipolysis (fat breakdown) and adipogenesis (fat cell formation) in vitro.

Anti-inflammatory properties

High inflammation levels are linked with obesity and other metabolic disorders. Pomegranates have a rich presence of antioxidants and anti-inflammatory compounds. These compounds help dampen inflammation in your body. A study conducted by the MDPI medical journal found that pomegranate juice consumption decreased inflammatory markers like cholesterol in overweight and obese individuals.

Blood sugar regulation

Pomegranates also help regulate high blood sugar. Maintaining stable sugar levels can be beneficial for weight management. A meta-analysis published in the BMC Journal of Medicinal Food found that pomegranate intake improved insulin sensitivity along with enhancing glucose metabolism.

Low in calories and high in water content

Pomegranates are relatively low in calories (around 234 calories per cup) and high in water content. This can contribute to a feeling of fullness and hydration, which can be helpful for weight management.

While pomegranates offer promising benefits for weight loss, they should be consumed as part of a balanced, calorie-controlled diet and combined with regular physical workouts for optimal results.

Read More: Is Diabetes An Unexplained Reason For Weight Loss?

Other Benefits

Here are some other potential benefits of consuming pomegranates, along with weight loss benefits:

Heart health

Pomegranates are rich in antioxidants like punicalagin and anthocyanins, which may help improve heart health. Studies published by the National Institute of Health(NIH) suggest that pomegranates can improve blood flow and hinder plaque buildup in arteries. Thus reducing the risk of heart ailments.

Anti-cancer properties

Several compounds found in pomegranates, such as ellagic acid and luteolin, have depicted anti-cancer properties. These compounds help hinder the growth of cancer cells and induce apoptosis (cell death).

Improved cognitive function

Pomegranate has a positive effect on cognitive function and memory. Older adults who consumed pomegranate juice showed improved verbal and visual memory. Along with increased brain activity in regions associated with memory.

Skin Health

The antioxidants and anti-inflammatory compounds in pomegranates also enhance skin health. Some studies suggest that pomegranate extracts can even guard the skin from harmful UV rays. It improves skin hydration and even delays the signs of aging.

Read More: Lose Your Weight to Reverse Diabetes

How to Incorporate Pomegranate in a Weight Loss Diet?

Below are some healthy pomegranate recipes to incorporate into a weight-loss diet:

Pomegranate Raita

Ingredients: Fresh curd/yogurt, pomegranate arils, cumin powder, roasted cumin seeds, green chilies, coriander leaves, and salt.

Instructions: Whisk the curd/yogurt. Add pomegranate arils, cumin powder, roasted cumin seeds, green chilies, and coriander leaves. Mix well and season with salt. Serve chilled with Indian meals.

Pomegranate Chaat

Ingredients: Boiled chickpeas, diced cucumber, pomegranate arils, mint leaves, tamarind chutney, green chutney, sev (fried gram flour noodles), and chaat masala.

Instructions: In a bowl, mix chickpeas, cucumber, pomegranate arils, and mint leaves. Drizzle with tamarind and green chutney. Top with sev and chaat masala.

Pomegranate Quinoa Upma

Ingredients: Cooked quinoa, pomegranate arils, mustard seeds, curry leaves, green chilies, grated coconut, lemon juice, and salt.

IInstructions: Heat oil and temper with mustard seeds and curry leaves in a pan. Add quinoa, pomegranate arils, green chilies, grated coconut, lemon juice, and salt. Mix well and serve hot.

Pomegranate Smoothie with Sattu

Ingredients: Pomegranate juice, roasted sattu powder (gram flour), honey (optional), and cardamom powder.

Instructions: Blend pomegranate juice, sattu powder, honey (if desired), and cardamom powder until smooth. Serve chilled.

Pomegranate Dressing for Salad

Ingredients: Pomegranate juice, lemon juice, olive oil, mustard seeds, cumin powder, and salt.

Instructions: Whisk together pomegranate juice, lemon juice, olive oil, mustard seeds, cumin powder, and salt. Toss with chopped onions, tomatoes, cucumber, and coriander leaves for a refreshing kachumbari salad.

Pomegranate Lassi

Ingredients: Fresh curd/yogurt, pomegranate juice, roasted cumin powder, green chilies, and salt.

Instructions: Blend curd/yogurt, pomegranate juice, roasted cumin powder, green chilies, and salt until smooth and frothy. Serve chilled.

These recipes incorporate pomegranates, which are not only appetising but also packed with essential nutrients. Thus making them excellent choices for a weight-loss diet.

Read More: 7 Best Foods That Burn Fat & Help You Lose Weight

Important Pomegranate Considerations

When incorporating pomegranates into your weight loss diet, it’s crucial to practice portion control, as their natural sugars can contribute to overall calorie intake. Also, be wary of the potential reactions with medications (is consuming any) and digestive issues due to their high fibre content. Most importantly, remember that pomegranates should be consumed in limit and as part of a properly prepared weight loss diet.


Pomegranates are a nutritious fruit that is definitely a valuable ally in weight loss. Rich in fiber, antioxidants, and metabolism-boosting compounds, the fruit offers nutritional benefits, along with boosting fat burning.

By incorporating pomegranates into your diet through creative recipes and mindful portion control, you can harness their potent powers. Embrace the goodness of ruby-hued delight of pomegranates and add colors to your weight loss diet.

Read More:  Weight Loss Exercises To Do at Home and their Benefits

FAQ’s(Frequently Asked Questions)

Does pomegranate burn belly fat?

Eating pomegranate during weight loss has multiple benefits. Pomegranate has a good amount of dietary fiber, protein and other essential micronutrients. Also, it contains polyphenols that contribute to weight loss.

Can I eat 1 pomegranate a day?

Yes, you can eat 1 pomegranate a day. However, we advise consuming half the fruit a day. This will help you maintain your daily calorie limit and control your natural fruit sugar intake. Thus aligning with your weight loss goals.

Is pomegranate high in calories?

No pomegranate is a low-calorie fruit. In 100 grams of pomegranate, there are only 83 calories, according to the USDA. Therefore, this fruit can consumed during weight loss.

Is pomegranate high in sugar?

No pomegranate just contains around 13% of sugar content. To balance this, it contains fiber and other nutrients. According to the USDA in, 100 grams of pomegranate contains 13.7 g of natural sugar.

Last Updated on by Dr. Damanjit Duggal 


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