Pomegranates are Good for Weight Loss: 6 Reasons Explaining How and Why

9 mins read

Refreshing and bold, pomegranate seeds and aril are far from just a tasty and crunchy snack. These lusciously red fruits boast a wide range of health benefits. Rich in antioxidants, vitamins, fiber, and minerals, pomegranate consumption has been linked to lowered blood pressure, protection against prostate and breast cancer, lower risk of heart disease, and more.

Many experts also believe that pomegranate consumption can help facilitate weight loss.

Curious to learn whether this refreshing, sweet fruit can help you meet your health goals? 

We’ve compiled everything you need to know about using pomegranate for weight loss below. Keep reading to learn more.

How Pomegranate Helps You Lose Weight

Did you know that pomegranate belongs to the berry family? Better still, that it is classified as a superfruit? 

It’s true! For hundreds of years, pomegranate fruit and peel, tree bark, root, and flowers, have been used to treat diseases, be it skin conditions or gastrointestinal conditions, naturally. And yes, consuming pomegranate can help with weight loss

Let’s take a closer look at how pomegranate can help you shed those stubborn pounds: 

1. Rich In Fibers

A study published in the Annals of Internal Medicine suggests that making a simple change to your daily diet could help with weight loss. What’s even more exciting is that the method doesn’t limit your daily intake. Instead, it sets a minimum amount that you should follow each day. 

The randomized trial published in 2015 states that eating at least 30 grams of soluble fiber every day can help you lose weight sustainably. Not only that, but the researchers have also concluded that a high-fiber diet is nearly just as effective as the American Heart Association’s recommended diet for heart disease prevention, except it’s much simpler.

Naturally rich in dietary fibers, pomegranates are a convenient and delicious way to meet your daily fiber intake goal. A cup (around 174 grams of arils) contains 7 grams of fiber

That’s around four generously-sized pomegranates! If you aren’t keen on munching on pomegranate seeds all day long, though, you may want to consider pomegranate-infused alternatives such as pomegranate molasses. You can easily mix this simple-to-use ingredient into your food or drinks.

2. Helps Curb Your Appetite

Pomegranates are believed to not only increase feelings of satiety but that they can also improve the taste of the food you’re eating. One study tested a group of volunteers who were given a pomegranate extract supplement against a placebo group.

The result? Researchers found that the initial group who took the supplements ate 22% less food than the placebo group and claimed that the meal tasted better.

3. Rich In Polyphenols

A study in 2011 asserts that polyphenols interact with gut bacteria to help boost metabolism, supporting weight loss, especially if you combine it with a low probiotic diet. 

Furthermore, polyphenols boast naturally-occurring anti-obesity properties such as:

  • Stimulating heat production and energy consumption
  • Increasing lipolysis, thus breaking apart fatty tissue and decreasing their volume
  • Inducing b-oxidation, which then breaks down fatty cells

Both pomegranate juice and peel have high quantities of polyphenols, making it the perfect source of this beneficial micronutrient. 

4. Preventing Blood Sugar Spikes

A recent study found that regularly consuming pomegranate juice helps prevent blood sugar spikes and crashes from happening. The reduced fasting glucose and improved insulin levels found in healthy subjects after drinking a glass of pomegranate juice reveal that its efficiency in maintaining blood sugar levels may also help prevent food cravings.

The study also observes that a single 8-oz dose helped the subjects’ bodies dissolve glucose and fructose more quickly than those who weren’t given pomegranate juice.

Furthermore, another study conducted on 16 people found that drinking pomegranate juice helps keep your blood sugar at a healthy level even after eating carbohydrate-rich food like bread.

The researchers link these findings to the pomegranate fruit’s antioxidant-rich composition.

The reason why it works is that these antioxidants slow down the release of what we call “free sugars.”

Many foods—both raw and processed—contain free sugars, which can cause blood levels to spike. The antioxidants found in pomegranates work hard to block these free sugars from being released into your bloodstream immediately after consumption, giving your body time to consume them at a much more manageable pace.

5. Low In Calories

With only about 243 calories per fresh pomegranate and 122 calories per 8-oz glass of pomegranate juice, this superfruit is a natural choice for anyone conscious of their snacking options. 

Low-calorie diets typically work because you’re restricting your daily intake to the amount your body can burn through. In theory, cutting back around 500 to 1,000 calories a day can help you lose one pound a week. And how better to accomplish that (without starving yourself) than consuming low-calorie fruits or juices like pomegranate?

That means you won’t have to worry about hitting the treadmill after indulging in a glass. In fact, the next section talks about why you should consume a glass of pomegranate juice each day for weight loss.

6. May Help Block Weight Gain

One study found that pomegranate juice helped block weight gain in mice that were fed a high-fat diet.

The study posits that pomegranate juice supports the binding of high-density lipoproteins with paraoxonase 1, thereby increasing its catalytic activity. In simplest terms, pomegranate juice is observed to speed up the fat-burning process in your body. 

This happens because the binding process of certain enzymes is supercharged, allowing the fat-burning process to happen more quickly.

Unlike fad diets and other supplements that rely on cutting back your food intake purposefully, pomegranate juice helps you feel full and satisfied. Meanwhile, antioxidants work behind the scenes to help you burn the fat and carbohydrates you consume more efficiently.

How To Include Pomegranate In Your Diet

Pomegranate seeds can be eaten raw or processed into juice. While both methods may positively affect your body, some experts believe that eating the fruit as it is may be more beneficial than juicing.

Ideally, you should consume a cup of pomegranate seeds daily for at least two weeks if you want to see a difference in your weight. 

Other than simply munching on these tart and crunchy seeds, there are several ways you can incorporate this superfruit into your diet if you want to consume pomegranates daily.

Here’s a closer look at your options.


Pomegranate seeds pair fantastically well with leafy green salads. Their crunchiness and their tart and sweet taste add a unique, somewhat citrusy, quality to your salads. Not to mention, the red contrast against the green leaves makes the salad look more appealing!

We recommend sprinkling the seeds generously over your favorite greek salad or steak dinner. Either way, each seed bursts with a flavor that’ll elevate your food.

Greek Yogurt

Both filling and nutritious, adding pomegranate seeds to a cup of plain Greek yogurt is a great way to spice up an otherwise bland weight loss diet staple. 

Plus, it’s very easy. All you need to do is mix both ingredients, and you’ve got yourself a great snack in only a few minutes.


Salsa goes with a wide range of food items. Although traditionally made with tomatoes, you may want to check out this 5-minute pomegranate salsa recipe for a unique twist on a classic.

Plus, you can serve it for special occasions like Christmas, Thanksgiving, or birthdays.

Other easy ways to include pomegranates in your diet are by adding them to the following:

  • The next time you reach for a cocktail or mocktail, toss a tablespoon of pomegranate seeds in.
  • If you’re a cereal or oats for breakfast kind of person, garnish with pomegranate seeds.
  • Prefer smoothies instead? Feel free to toss in half a cup of pomegranate seeds to your favorite blend.

Pomegranate Seeds Vs. Juice: Which Is Better?

Consuming both pomegranate seeds and their juice has significant health benefits. If you’re wondering whether one is better than the other, then continue reading to see how the experts weigh in on the debate.

Harvard health claims eating is better than juicing when it comes to pomegranate. Wondering why? It’s simple—you get a fair quantity of your daily dose of fiber. Need numbers? One 8-oz glass of pomegranate juice has 1 gram of fiber, whereas seeds from a whole pomegranate have 11 grams of fiber. 

Could there be other reasons? Yes. Pomegranates have a whopping 28 mg of vitamin C when eaten as fruit. However, when juiced, these vitamin C levels drop drastically. 

What about juicing? Are there any benefits? Absolutely. Take, for instance, the sugar content. A cup of pomegranate seeds will have 39 grams of sugar, while an 8-oz glass of juice has only 30. Similarly, there’s 0 fat in pomegranate juice, while a cup of pomegranate seeds will have 3 grams of fat. Furthermore, there are 34 grams of carbohydrates in pomegranate juice, while a cup of pomegranate seeds will have 53 grams of carbs.

You may argue that it’s the arils that contain most of the nutrition a pomegranate has to offer. Despite that, though, it’s important to understand that removing the seeds from the equation entirely would mean you’re missing out on some key nutrients.

Overall, it really depends on your preferences. You may even choose to go for a supplement, so it’s easier to take. Either way, it’s a good idea to pay attention to the nutritional information chart and decide based on the data presented.

Frequently Asked Questions

We understand that you may still have a few questions regarding pomegranates and weight loss. To help, we’ve put together answers to frequently asked questions regarding pomegranates and weight loss.

Do Pomegranates Help With Belly Fat?

Regularly consuming pomegranates may help reduce belly fat. This is because they block and attack triglycerides before they’re stored in your body or manifested as body fat. 

Is It Bad To Eat Pomegranates Every Day?

On the contrary, consuming pomegranate seeds and juice daily may positively affect your health. In fact, nutritionist Nmami Agarwal recommends adding pomegranate to your daily diet.

This is because regular consumption improves your gut health, metabolism, digestion and may even help keep diseases and infections at bay.

When Is The Best Time To Eat Pomegranates?

Experts suggest getting your pomegranate fill during the morning. This is mostly because of its high nutrient and mineral content. And what better way to start your day than giving your body antioxidants and vitamins?

Furthermore, you may benefit from the early metabolism boost if you choose to indulge yourself later in the day. Either way, there’s no wrong time to consume pomegranates.

You may have even asked yourself, “is it OK to eat pomegranate seeds at night?” and the answer is a resounding yes. Rich in Vitamin C, pomegranates may help you sleep more quickly and soundly.

What About Weight Gain? Can Pomegranates Make You Fat?

No. There is no basis for rumors that pomegranates help cultivate weight gain. With their low fat, sugar, and carbohydrate content, pomegranates are a healthy fruit. And since they have high nutritional value and high levels of antioxidants, pomegranates should be a part of your daily diet. If you’re worried about calorie intake and how to reduce yours, consider juice instead of the whole fruit. 

The Takeaway: Are Pomegranates Good For Weight Loss?

The short answer is – yes, absolutely. Pomegranates are among the healthiest fruits, and for a good reason. They’re rich in nutrients that trigger a host of positive effects in your body, not just weight loss.

Furthermore, they’re one of the most sustainable diet foods you’ll come across. Their crunchy seeds and sweet, citrusy arils are more than just a lip-smacking treat. They’re ripe with vitamins, minerals, nutrients, and antioxidants that help replenish your gut health and boost your metabolism as well as burn belly fat.

The key thing to remember is that you need to remain consistent to see results. Take the time to incorporate pomegranates into your daily meals, and you’ll notice the difference in no time.

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