{"data":{"name":"Pomegranate","slug":"pomegranate","scientific_name":"Punica granatum","alternate_names":["Granada"],"category":{"name":"Fruits","slug":"fruits"},"description":"Pomegranate is a sweet-tart fruit with juicy arils (the edible seeds). For 100g, it has about 64 kcal, 3g fiber, and around 10g sugar.","common_uses_philippines":["Pomegranate arils as salad topping","pomegranate yogurt bowl","pomegranate fruit platter","pomegranate agua fresca (less sweet)","pomegranate in fruit salad"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":44},"nutrition_per_100g":{"calories_kcal":64,"protein_g":0.7,"fat_g":0.4,"saturated_fat_g":0.04,"carbohydrates_g":14.5,"fiber_g":3,"sugars_g":10.2,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":15,"cholesterol_mg":0,"iron_mg":0.9,"monounsaturated_fat_g":0.03,"phosphorus_mg":43,"polyunsaturated_fat_g":0.03,"retinol_activity_equivalent_ug":0,"total_ash_g":0.9,"unsaturated_fat_g":0.06,"vitamin_a_ug":0,"vitamin_b1_mg":0.09,"vitamin_b2_mg":0.01,"vitamin_b3_mg":0.4,"vitamin_c_mg":4,"water_g":83.5},"serving_suggestions":[{"label":"1\/2 piece of","weight_g":80,"volume_ml":null}],"health_notes":{"summary":"Pomegranate can support digestion and fullness because it has dietary fiber (3g per 100g). The fruit\u2019s natural sugars also give quick energy, but it\u2019s best to pair it with meals or snacks that include protein or healthy fats so your blood sugar rises more gently. It\u2019s also naturally low in fat and cholesterol (about 0.4g total fat and 0mg cholesterol), which makes it a good fruit choice for everyday eating. Since it has 10.2g sugar per 100g, portion size matters\u2014especially if you\u2019re having it as a snack often.","healthier_tips":["For snacks: have about 1 small bowl (around 1\/2 to 1 cup) of arils, then pair with plain yogurt or a handful of nuts to balance the sweetness.","For meals: use pomegranate as a topping for oatmeal, yogurt, or salads instead of adding extra sugary desserts.","Because it\u2019s a fruit with natural sugar, enjoy it regularly but keep portions consistent across your 3 meals + 1\u20132 snacks per day.","Choose whole arils over juice when possible\u2014whole fruit keeps more fiber."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/pomegranate?agent=true"}}}