Are Pomegranates Keto Friendly?

I love food, and I usually do not pick and choose between foods until before my graduation party. I wanted to look good in my dress and feel the most confident.

That is when I came across keto. This revolutionary diet has been every one new favorite. I have been dipping my toes into all about the keto life.

Sometimes, it can get confusing about what you can eat or need to avoid while you are on this routine.

Especially if you are a fruit lover and incorporate it into your diet, there are varieties available to choose from.

For my pomegranate lovers out there that are puzzled by the question, ‘Are pomegranates keto friendly?’ I am here to break down all the points for you to decide on your perfect keto plan.

are pomegranates keto friendly


We humans like to have harmony on things we prefer to eat. More or less, all of us have a diet regardless of the diet name.

Some diets are for keeping weight and energy level, and some are for losing or gaining weight.

Diet is a combination and amount of all the foods you like to eat and eat in a set amount of time, usually every day.

It is habit-based mainly and has some cultural norms attached to the eating pattern.

Certain people like to eat scrambled eggs and bacon for breakfast, and some eat rice with side dishes.

Keto Diet

It is a diet plan with deficient carbohydrate intake, which will make your body depend on fat to get the energy, hence why this is a high fat, low-carb diet.

keto diet

You are not allowed to eat almost any carb-based foods like bread, pasta, processed snacks, or sugars. And your diet will have lots of eggs, meat, fish and natural fats.  

You can follow this diet in both long-term and short-term ways.

Many people like to follow keto for targetted weight loss for a special event, while others enjoy staying in this routine for overall health benefits.

Set Up A Keto Diet

List down the type of foods you like to eat and a grocery list that is keto appropriate. If you want a high-protein keto diet, plan according to that.

Meal prep if you want to eat the foods without the hassle of cooking each time.

Do not go too strict at the beginning; ease into the diet style.

Keto Flu

The keto flu is not the generic flu you get from a virus, so do not be scared. It is a flu-like symptom that can occur for a short period.

When your body goes through a big transition, it can have some reactions. While in keto for the first time, your body will adjust to a huge change to get most of your energy from fats. Therefore, you might have problems like vomiting, nausea, or headaches.

Getting Into Keto

When you are getting into the world of the keto diet, you need to know some essential points regarding it.

You will feel a little out of space at first if you love carb-based foods. Baked goods are delicious. But in the keto diet plan, you have to cut them out.

If you usually like to eat foods mostly of carbohydrates, you can feel a little uncomfortable.

But rest assured because it will not last for too long and you will get used to it.

The Necessity Of Adding Fruits To A Keto Diet

Fruits are enriched in vitamins and minerals. They are the micronutrients that help boost the macronutrients like proteins and fats to be absorbed by the body healthily.

Fruits also have many fibers that help keep your gut clean and healthy.

A good range of fruits is low in carbs and holds a lot of benefits. Hence, you will not be technically breaking your keto rules while getting the essential nutrients.

Fruit Intakes While On Keto

The central theme of the keto diet is based on fat. And you eat a lot of low-carb vegetables, fish, and meat. But there are some great fruits you can fit into your diet.

Fruits like avocado, lemon, lime, tomatoes, and cucumbers are some options you can choose from while on keto.

You can add some fruits to your recipes and meal sets to make the diet exciting and enjoyable.


Before concluding the question ‘Are pomegranates keto friendly,’ you need to know the fruit.


Pomegranates are botanical fruits. The edible parts are the bit berry-like particles with one seed inside each tiny semi-transparent aril. This fruit is covered in a hard shell, and once you break it, you will see stunning jewel-like fruits.

Each section of the jewels is partitioned with a sheer white mesh. To eat this fruit, you need to separate the arils.

Pomegranate For Your Overall Well-Being

Pomegranate is a fruit with many potential benefits. It contains a lot of excellent antioxidants and anti-carcinogenic elements to boost your immune system and protect you from toxins.

This fruit is filled with Vitamins A, C, and E and minerals like folic acid and potassium.

If you want glowing skin, pomegranate will be a fruit you should eat regularly.

For patients with type two diabetes, digestion problems, and high blood pressure, this fruit can help in the recovery process and comfort.

Risks Associated With Pomegranate

Pomegranates are a great source of nutrients, but they can be dangerous for some individuals.

If you have low blood pressure and try to keep your blood pressure from dropping too low, avoid eating this fruit.

The hypertension reduction properties present in pomegranates can be risky for patients recovering from low blood pressure.

And if you are going for surgery where you might need standard heart rate and pressure, do not eat any pomegranate.

Some people might have allergic reactions to pomegranate. The symptoms can be itchy skin and sensitive eyes, runny nose, and breathing difficulties. Get an allergy test beforehand to ensure you can eat this fruit safely.

Nutritional Value Of Pomegranate

The serving size of 100 grams of pomegranate contains:

  • Calories: 80
  • Total Carbohydrates: 19 grams
  • Dietary Fiber: 4 grams
  • Total Sugars: 14 grams
  • Net Carbs: 15 grams
  • Total Fat: 1 gram
  • Protein: 2 gram
nutritional value of pomegranate

Pomegranates contain a good amount of sugar, which is also a carbohydrate and relatively high on the list of sweet fruits.

A large pomegranate can contain up to 57.7 grams of carbs. So, we can say that it is a high to medium-carb fruit.

Can Pomegranates Be Keto Friendly?

While you are on a keto diet, you cannot eat pomegranates as much amount you want.

Even with all the possible health-boosting qualities, the high sugar level of this fruit makes it very unfitting for a keto diet plan.

can pomegranates be keto friendly

You can still eat it in minimal amounts to satisfy your cravings but not in good portion size.

Now, are pomegranates keto friendly?

Unfortunately, there is little to no possibility of finding a whole ripe pomegranate low in sugar, so no, it is not fully keto friendly.

Therefore, you need to be smart with the recipes and eating techniques to put this fruit into your diet.

Can I Drink Pomegranate Juice In Keto?

Pomegranate juices have high sugar content- more than the minimum serving sizes of any carb-based foods allowed for keto diet charts.

One cup of pomegranate juice has 32 to 32.6 grams of total carb.

So, you cannot drink pomegranate juice in large quantities, but you can use them as a flavor enhancer for your meals in a small amount.

Substituting Pomegranate In Unique Ways

substituting pomegranate in unique ways

Substituting is the best way to go if you want to follow keto diets without entirely cutting off delicious pomegranate.

Even though you cannot entirely eat pomegranate, you can use it in various recipes.

When you are not able to eat the whole fruit, it is best to be creative and add the flavor and touch of that fruit to your meal plans.

However, be mindful that it will not give you the same satisfaction as eating an entire pomegranate but will still ease your craving.

Pomegranate In A Mixed Salad

Are you bored of eating your plain salad? Make a delicious bowl of mixed veg and leafy salad with a touch of pomegranate.

Sprinkle a few pomegranate seeds while making your salad for brunch or lunch.

It will create a burst of faint sweetness while enjoying your salad. It will help you make your salad more eye-catching and delicious at the same time.

Yogurt With Pomegranate

You can enhance the color and flavor of yogurt with pomegranate.

If you are preparing a yogurt for your snack time, sprinkle a few seeds on the yogurt or put a little bit of fresh pomegranate juice to boost flavor and color.

And if you like to eat cool yogurt, freeze a few pomegranate seeds beforehand and sprinkle them on the yogurt before eating!

Pomegranate Juice On Food

Give your regular chicken breast cutlet a mouth-watering look by drizzling a small amount of pomegranate juice.

While on a strict keto diet, you will not prefer to eat high seasoning on your food. It is always better to cut the catchup and replace it with natural options on keto.

And to do that, pomegranate can be your new favorite.

Pomegranate Flavored Tea

There are many different kinds of flavored tea available in the market.

The pomegranate teas itself does not contain high sugar or carbohydrate. Make yourself a cup of pomegranate tea, but make sure not to put any sugar in it.

Try out low-calorie pomegranate flavored tea to satisfy your pomegranate cravings and enjoy your diet.

Pomegranate Infused Water

Many people have a hard time drinking water. Here is a great idea to make your water less plain and more delicious. Crush and extract fresh pomegranate juice and add a little to your water bottle to oomph up your water-drinking game.

Keto Friendly Electrolyte Drink

There are keto friendly electrolyte drink packs available for you to try out.

And while you are choosing the flavor, get one with pomegranate flavor. It will give you a chance to include pomegranate in your diet.

Frequently Asked Questions

1. How can I make a salad with pomegranate?

The recipe to make a pomegranate salad is not that different from any regular salad you prepare every day.

Please take all the vegetables and leafy greens of your choice and chop them up for your salad; take the pomegranate seeds and throw them in the salad bowl with the other greens.

And then mix them all in the bowl. Once you are done mixing, sprinkle the seasoning and salt of your choice, and you are good to go.

2. Are pomegranates good for anemia patients?

Pomegranates are rich in many nutrients like iron, calcium, vitamin K, and vitamin C. These properties make pomegranate a very effective healing fruit for anemia patients.

3. Will pomegranate help eliminate constipation?

Yes. Pomegranates are very high in fiber. And fiber cleanses the gut and makes the stool soft, eliminating symptoms and complications of constipation.

4. Can I add pomegranates to my keto diet?

You cannot add pomegranate to your keto diet as a meal. Pomegranates are high in carbohydrates. So, you cannot eat a large quantity of pomegranate in your daily meal. You can use different substitutes still to incorporate a small amount into your daily diet.

5. Can I drink pomegranate juice with meals?

Drink pomegranate juice after your meal for the best result. As pomegranates can reduce blood sugar levels, drinking them after a meal will boost your digestion and control your blood sugar levels.

6. How much is one serving of pomegranate?

If I want to give a physical example, half a part of a pomegranate can be counted as a serving of pomegranate.

7. Can I drink pomegranate juice on an empty stomach?

Yes. You can drink pomegranate juice on an empty stomach without any problem. This fruit has many electrolyte ingredients that can give you hydration.

8. Are pomegranate seeds edible?

Yes. Pomegranate seeds are entirely safe to eat. The seeds contain plenty of fibers that are good for your body.

Final Thoughts

It is normal to have questions like ‘are pomegranates keto friendly’ while making a keto diet plan with the foods you prefer.

Pomegranates have outstanding qualities that are helpful for your body, but you also need to keep the keto regulations in your mind.

You have to lose a little to gain something, and in this context, you have to cut out some of your favorite fruits for a targeted result. But it does not mean you have to sacrifice the food completely.

You have to think differently and explore all the possible ways to still tag in your favorite fruits.

Hey there. I am a registered doctor and founder of this site. The main goal of this site is to help individuals with good food habits, diet, and nutrition. In my spare time, I enjoy cooking, exploring different food recipes and diets.

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