Learn how to use this super-healthy fruit in your everyday cooking
Best to buy
Pomegranates are typically available September through November.
Cut & clean
Cut outer skin, tap out seeds from the cream-colored, inedible membrane. Suck the juice off the seeds or chew whole.
Power food
Pomegranates are a good source of vitamin C.
Super salad
Add a tangy health kick to your next salad by simply tapping out raw seeds on mixed green salad. Dress with a balsamic vinaigrette.
Varieties
Many varieties of pomegranate are available throughout the world. One of the main characteristics that sets off the varieties is the different color of the pomegranate seeds, which can be scarlet, dark pink, or light red.
Buying and storing tips
Pomegranates are typically available September through November. Choose pomegranates with good color and that feel heavy; avoid those with dry-looking, wrinkled, or cracked rind. They will keep at room temperature for two to three days or in the refrigerator for up to three months.
Preparation, uses, and tips
Carefully cut through the thin outer skin, and then separate the seeds from the cream-colored, inedible membrane. The seeds can be eaten raw, sprinkled on fruit salad, strained and used as a paste in cooking, or as a condiment. In Indian cooking they are used for a tart accent. Grenadine and other thick syrups are condensed from the pulpy part of the fruit.
Nutritional Highlights
Pomegranate, 1 fruit
Calories: 105
Protein: 1g
Carbohydrate: 26g
Total Fat: 0g
Fiber: 1g
*Good source of: Potassium (398.86mg), and Vitamin C (9.39mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires February 2010.
2009-01-21
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