Welcome to the potassium content in 2 different types of pomegranate, ranging from 236 to 214 mg per 100g. The basic value from the general description of pomegranate is Pomegranates, raw which in 100g contains 236 mg of potassium. As a source of potassium, this corresponds to 5 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Sodium is 3 mg, the amount of Calories is 83 kcal (4% RDA), the amount of Protein is 1.67 g (3% RDA), the amount of Fat is 1.17 g (2% RDA) and the amount of Carbohydrate is 18.7 g (14% RDA).

For the food Pomegranates, raw the typical serving size is 1 pomegranate (4" dia) (or 282 g) which contains 665.52 mg of Potassium. The precentage of the recommended daily value for this serving is 14 %. For this serving the Sodium content is 8.46 mg, the Calories content is 234.06 kcal, the Protein content is 4.71 g, the Fat content is 3.3 g and the Carbohydrate content is 52.73 g.

This list of 2 types of pomegranate, is brought to you by www.dietandfitnesstoday.com and ranges from Pomegranates, raw through to Pomegranate juice, bottled where all food items are ranked by the content or amount per 100g. The nutritional potassium content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much potassium in pomegranate.

Potassium Levels

The recommended daily allowance for potassium is actually an adequate intake. The RDA for all of the nutrition data listed on this page is for 4.7g per day which is for males and females between the ages of 14 and 70+. For children between the ages of 1-3 years it is 3.0g, for children between the ages of 4-8 years it is 3.8g, and for children between the ages of 9-13 years it is 4.5g. For women during lactation between the ages of 19-50 years the level is slightly higher at 5.1g.

The level of potassium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 1 item. The highest amount of potassium from the 1 raw items is in Pomegranates, raw where the content is 236 mg per 100g.

The list below gives the total potassium content in the 2 items from the general description 'pomegranate' each of which show the potassium amount as well as Sodium, Calories, Protein, Fat and Carbohydrate.

Average Content for pomegranate

The average (or more correctly the arithmetic mean) amount of potassium contained in 100g of pomegranate, based on the list below of 2 different items under the general description of pomegranate, is 225.00 mg of potassium. This average value corresponds to 4.79 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Sodium is 6.00 mg, the average amount of Calories is 68.50 kcal, the average amount of Protein is 0.91 g, the average amount of Fat is 0.73 g and the average amount of Carbohydrate is 15.92 g. For this serving the amount of Sodium is 3 mg, the amount of Calories is 83 kcal, the amount of Protein is 1.67 g, the amount of Fat is 1.17 g and the amount of Carbohydrate is 18.7 g.

Highest potassium Content per 100g

Using the list below for the 2 different pomegranate nutrition entries in our database, the highest amount of potassium is found in Pomegranates, raw which contains 236 mg of potassium per 100g. The associated percentage of RDA is 5 %. For this 100g serving the Sodium content is 3 mg, the Calories content is 83 kcal, the Protein content is 1.67 g, the Fat content is 1.17 g, the Carbohydrate content is 18.7 g.

The lowest amount of potassium is in Pomegranate juice, bottled which in 100g contains 214 mg of potassium. This gives as percentage of the recommended daily allowance 5 % of the RDA. For this 100g serving the amount of Sodium is 9 mg, the amount of Calories is 54 kcal, the amount of Protein is 0.15 g, the amount of Fat is 0.29 g, the amount of Carbohydrate is 13.13 g.

The difference between the highest and lowest values gives a potassium range of 22 mg per 100g. The range for the other nutrients are as follows; 6 mg for Sodium, 29 kcal for Calories, 1.52 g for Protein, 0.88 g for Fat, 5.57 g for Carbohydrate.

Highest Amount of potassium per Serving

Please remember that the above gives an accurate value in 100g for high potassium foods in your diet. For example 100g of Pomegranates, raw contains 236 mg of potassium. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the potassium nutritional content.

The food with the highest potassium content per typical serving is Pomegranates, raw which contains 665.52 mg in 1 pomegranate (4" dia) (or 282 g). The precentage of the recommended daily value for this serving is 14 %. For this serving the Sodium content is 8.46 mg, the Calories content is 234.06 kcal, the Protein content is 4.71 g, the Fat content is 3.3 g and the Carbohydrate content is 52.73 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing potassium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of potassium rich foods.


Pomegranate List, potassium Content per 100g

1. Pomegranates, raw - Potassium
  Potassium (%RDA)Sodium (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  236 mg (5%)3 mg (0%)83 kcal (4%)18.7 g (14%)1.17 g (2%)1.67 g (3%)
  Typical Serving size of 1 pomegranate (4" dia) (or 282g):
   665.52 mg (14%) 8.46 mg (1%) 234.06 kcal (12%) 52.73 g (41%) 3.3 g (5%) 4.71 g (9%)
  Other serving sizes .5 cup arils (seed/juice sacs) (or 87g):
  205.32 mg (4%) 2.61 mg (0%) 72.21 kcal (4%) 16.27 g (13%) 1.02 g (2%) 1.45 g (3%)
2. Pomegranate juice, bottled - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  214 mg (5%)9 mg (1%)54 kcal (3%)13.13 g (10%)0.29 g (0%)0.15 g (0%)
  Typical Serving size of 1 cup (or 249g):
   532.86 mg (11%) 22.41 mg (1%) 134.46 kcal (7%) 32.69 g (25%) 0.72 g (1%) 0.37 g (1%)