Nutrient Rich Pomegranate

Nutrient Rich Pomegranate


This season, snack on fruit popcorn – the juicy, tart seeds of pomegranate (called arils) are bursting with important nutrients for active people, including fiber, vitamins C and K, and potassium. The seeds are also a source of a unique antioxidant called punicalagin, which is responsible for giving pomegranate juice its deep red color. A single pomegranate contains anywhere between 200 and 1,400 arils.


To remove arils, cut the pomegranate in half and hold one half, cut side down, over a bowl of water. Use the flat side of wooden spoon to forcefully tap the hard outer skin of the pomegranate, letting the arils and white pith fall into the bowl. The arils will sink to the bottom of the bowl while the pith will float, making it easy to scoop away the pith with a spoon or strainer. Drain the bowl and enjoy a healthful snack of fruit popcorn.


  1. In Season: Whole pomegranates are typically available September through January, while pomegranate juice and packaged fresh and frozen seeds are available year-round.
  2. Look For: Bright red fruit that is firm and heavy for its size with no bruises or yellowing.
  3. To Serve: Serve arils sprinkled over salad, yogurt or blended into smoothies.pomegranate-08

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