How much fiber is in pomegranates, raw?

One pomegranate (4" dia) of Pomegranates, raw has 11.3g of fiber, which is 38% of the recommended 30g daily intake. Per 100g, it contains 4.0g of fiber.

Is pomegranates, raw high in fiber?

Pomegranates, raw is a top-ranked high-fiber food in fruits and fruit juices, ranked #52 out of 238 foods in its category. Each serving provides 38% of your daily 30g fiber goal.

Does pomegranates, raw have soluble or insoluble fiber?

Per 100g, pomegranates, raw contains 1.2g of soluble fiber and 2.8g of insoluble fiber. It's predominantly insoluble fiber, which supports digestive regularity.

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Pomegranates, raw

38% daily fiber

11.3g of fiber per pomegranate (4" dia)

Daily goal (30g ⓘ) 38%

Good fiber source. You'd need about 2.7 servings to reach 30g.

Fiber Breakdown per 100g

4.0g / 100g

1.2g soluble

2.8g insoluble

Soluble — feeds gut bacteria Insoluble — keeps things moving

Estimated from published research — actual values vary by variety and preparation.

Per Serving

11.3g

1 pomegranate (4" dia)

Calories

83kcal

per 100g

Fiber / 100cal

4.8g

satiety metric

Category Rank

#52/ 238

Top 22%

Rank in Fruits and Fruit Juices Top 22%

Least fiber Most fiber

Pomegranates, raw & Fiber

A pomegranate (4" dia) of pomegranates, raw provides 11.3g of dietary fiber along with 83 calories per 100g. That's 4.8g of fiber per 100 calories — an efficient way to add fiber without excess calories.

The fiber splits into 1.2g soluble and 2.8g insoluble per 100g. The higher insoluble fiber content supports digestive regularity and gut health.

With 1.7g of protein per 100g, pomegranates, raw also contributes to satiety alongside its fiber content.