Fruits

pomegranate seeds

Juicy, tart-sweet arils of the pomegranate fruit.

Usual recipe measure
Usually measured in g
Recipes using this ingredient
6 recipes shown

Your kitchen

Do you usually keep this?

EatMacroPlant remembers the habit, not an exact stock count. Mark it running low when it should return to the next shopping list.

In the kitchen

How it's used

Used as a garnish for salads, grain bowls, and dips.

Pairs well with

High in vitamin C and antioxidant polyphenols - a good finishing touch on iron-rich lentil or legume dishes.

Try it in the kitchen

Recipes that use pomegranate seeds

MealMiddle Eastern

Flatbread Feast

Blistered flatbreads filled with charred shawarma-spiced seitan, sunflower hummus, sharp chopped salad and pomegranate.

Open recipe
MealPersian

Rosewater Dream Bowl

Thick, cardamom-scented smoothie bowl with a silken tofu and frozen mango base, topped Persian-style with pomegranate, raspberries and date syrup.

Open recipe
MealPersian

Saffron Silk Porridge

A make-ahead Persian-influenced breakfast pot with saffron-quinoa silk, cool soy yogurt, orange-pomegranate jewels, tahini and pistachio-pumpkin crunch.

Open recipe
MealPersian

Emerald Herb Frittata

A plant-based take on the beloved Persian herb frittata, packed with fresh herbs, barberries, and walnuts — the plan's most folate-dense meal.

Open recipe
MealFusion

Sunshine Mantı Salad

A warm mantı pasta salad with massaged kale and orange segments, dressed in a Georgian-style ground walnut dressing with dill and a touch of pomegranate molasses.

Open recipe
MealFusion

Matcha Berry Crêpe Roulade

A vivid matcha and soy-flour crêpe roulade spiralled around lemony tofu cream, blueberries and pomegranate.

Open recipe

Nutrition notebook

What 100 g contributes

Nutrition summary

At a glance

Higher inNo notable standouts

Calories

76kcal

9% cal

Protein

1.7g

77% cal

Carbs

14.7g

14% cal

Fat

1.2g

Small numbers, big impact

Everyday essentials

Fibre4.00g
Vitamin B120.00μg
Vitamin D0.00μg
Iodine0.00μg
Iron0.30mg
Zinc0.35mg
Calcium10.00mg

Nutrition values are estimates and can vary with variety, brand, cooking method and water content.