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How to eat pomegranate properly

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How to eat pomegranate properly

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Pomegranates are that delicious red fruit that show up in stores during the fall season. They are also known as the Chinese apple. Unlike the regular apple, though, you actually eat the seeds. You can also eat the white pithy part surrounding the seeds, but you don’t eat the tough outer skin.

Though it takes some work, the tangy flavor and versatility of the pomegranate is a great addition to your fall and early winter menu.

Pomegranates are a superfood, too, meaning they are filled with lots of things that are good for you: vitamin C, antioxidants, and potassium among others. Their list of benefits include fighting cancer, improving dental health, and lowering the risk of cardiovascular disease.

This guide will give you tips on selecting, cutting and how to eat pomegranate.

Selecting a Pomegranate

At the store, look for fruits that feel heavy for their size and otherwise undamaged. The skin is very thick, and does a great job of protecting the fruit, so a blemish here and there is completely fine.

Cutting the Fruit

Your best bet when it comes to pomegranates is putting a paper towel beneath the fruit, regardless of what surface you’re using. The juice stains almost anything it touches and the paper towel will help to absorb some of it as you cut.

Cut off the top of the fruit, and then the bottom.

Now, imagine the fruit has four equal sections. You want to score the skin in all four of these sections. Don’t cut all the way through; just go deep enough to break the skin and get to the white pith. This way, you’re minimizing cutting into the juicy seeds.

The Dry Method

Next, pull the fruit apart, yielding the four sections.

Using your fingers, pull off the fleshy seeds and put them into a bowl. Bend the skin back to help you get more seeds away from the pith.

The Water Method

Or, if you prefer, fill a bowl with water and place the scored pomegranate in the bowl, with the water covering it as much as possible. Pull the fruit apart into the four sections and begin pulling the skin back from the seeds. That will help the white pith detach from the seeds and float to the top. The seeds will sink to the bottom.

Using the water method minimizes juice from squirting onto you or other surfaces.

Once you have separated the seeds, skim off as much pith from the surface of the water as you can; you can use a wire mesh to help capture more of it. Don’t worry if you don’t get every single piece, because you’re going to strain it.

Strain the Seeds

Pour the seeds (and water if you used the water method) into a strainer. Take off any remaining pith and rinse the seeds.

Eating the Pomegranate Seeds

At this point, you can place the seeds into a nice bowl and eat them as-is. Or, sprinkle a little cinnamon and sugar on them to sweeten them a bit more.

But, you don’t have to stop there: you can use them in different recipes. Any recipe that calls for dried cranberries is a great candidate for using pomegranate. Use them in salads, as part of the stuffing for acorn squash, with nuts, crepes or even in salsa!

You can also use them in your favorite desserts: put them in whipped cream over pumpkin pie, over ice cream drizzled with caramel, or as part of a cobbler recipe.

Make Pomegranate Juice

If it’s juice you want, follow the procedure above to separate the seeds from the pith. Take the seeds and put a cup or two into a blender and then strain the juice with cheesecloth. Remember that the juice stains surfaces, so be careful as you blend.

Another way to make the juice is to roll a whole pomegranate on a hard surface while pressing firmly but gently. The seeds will pop, releasing their juice inside the fruit. Poke a straw or other utensil in the skin to release the juice.

Pomegranates are a great seasonal fruit and their versatility is making them a holiday favorite!

How to eat pomegranate properly

The Spruce / Molly Watson

You can find lots of crazy guides telling you to separate pomegranate seeds from the pith and membrane in a bowl of water, but none of that nonsense is necessary. Eating a pomegranate is easy and pretty quick in the scheme of things, once you get the hang of it. Just follow the simple directions here and you’ll be eating pomegranate seeds in no time.

Watch Now: The Best Way to Cut Open a Pomegranate

Start With Fresh Pomegranate(s)

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The Spruce / Molly Watson

Look for plump, rounded pomegranates. They dry out as they’re stored, and older specimens will have started to shrink a bit as the thick skin starts to close in on the seeds. Pomegranates should feel heavy for their size and be free of cuts, slashes, or bruises.

Pomegranates do not ripen after they’re picked but bruise easily when ripe. This means a lot of pomegranates are picked a bit under-ripe. You are much more likely to find truly ripe, fresh pomegranates at farmers markets, co-ops that get deliveries directly from farmers, and farm stands.

Cut the Top Off the Pomegranate

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The Spruce / Molly Watson

Cut off and discard the top of the pomegranate, being sure to cut off enough of the top to reveal the bright red seeds underneath.

Score the Pomegranate

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The Spruce / Molly Watson

Use a sharp knife to cut just through the peel of the pomegranate from stem to end along the white sections that run from the center to the peel between the seeds—there should be six sections to score between. Note that you are cutting into but not through the pomegranate.

Pull the Pomegranate Into Sections

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The Spruce / Molly Watson

Pull the pomegranate apart into halves or sections. Follow the sections of the pomegranate as divided by the white pith as much as possible (this is where the fruit will naturally pull apart in most cases) and using the scored cuts you made to help you out.

Break the pomegranate sections into slightly smaller pieces for easier handling. It’s best to do this over a clean work surface or bowl—wherever you plan on putting the seeds when you’re done since some seeds tend to fall out of the pomegranate at this stage.

Peel off and discard the bits of the white membrane covering the clusters of pomegranate seeds.

Flip Pomegranate Sections & Open Inside-Out

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The Spruce / Molly Watson

Working over a clean work surface or bowl, turn each pomegranate section “out.” Take the edges of the section and pull them back towards you to push the seeds out towards the bowl.

Gently rub or “pop” each seed off the pith or inside peel of the pomegranate. Ripe pomegranate seeds will come off the pith relatively easily, although you may need to remove a bit of pith at the seeds’ ends where they were attached to the peel.

Marvel at Your Pomegranate Handiwork

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The Spruce / Molly Watson

Repeat Step 5 for each section of the pomegranate, then step back and behold the pile of beautiful shiny pomegranate seeds bright and ready to eat—unsullied by a soak in water as many methods recommend—and creamy white pith ready for the compost heap or garbage can.

Each medium size pomegranate will yield about 1 cup of seeds. Use them in salads, drop them in drinks, or enjoy them straight-up.

How to eat pomegranate properly

The pomegranate (Punica granatum L.) is a fruit-bearing shrub ( 1 ).

It can grow up to 30 feet (9 meters) high, producing fruits that are about 2–5 inches (5–12 cm) in diameter ( 1 ).

Inside the thick-skinned fruit are approximately 600 arils, or edible seeds, which can be enjoyed raw or processed into a juice ( 1 ).

Removing the pomegranate seeds can prove challenging, but knowing the right technique can make the process a breeze.

This article explains how to easily remove pomegranate seeds and offers suggestions for incorporating them into your diet.

There are two simple ways to remove pomegranate seeds — with a spoon or knife.

With a spoon

One popular and easy method for removing pomegranate seeds involves using a wooden spoon.

First, cut the fruit in half around the middle. Then, hold it over a bowl with the seed side facing down.

Firmly hit the pomegranate skin with the back of a wooden spoon until all the seeds have fallen out.

You can fill the bowl halfway with water, so the seeds to sink to the bottom while pieces of the pith float to the top. This makes it easier to separate the seeds.

Rinse and strain the seeds to remove any unwanted pith remnants. Now, the arils are ready to enjoy.

Scoring with a knife

Another equally popular and effective method of retrieving pomegranate seeds is to use a knife to score the fruit.

First, using a paring knife, remove the little stem at the top of the fruit, which is known as the flower.

Then, score the sides by cutting the skin between the ridges from top to bottom. If you can’t feel the ridges, simply make about six evenly spaced cuts around the fruit.

To prevent the juices from escaping, don’t make the cuts too deep.

Next, grip the fruit and place your thumbs at the top where the flower was. Gently pull apart the fruit to separate the sections.

It may be helpful to do this over a bowl so all the loose seeds are caught.

To continue, peel off the white membrane that surrounds each section of seeds.

Lastly, working over a bowl or clean surface, pull the edges of each section back towards you to push the seeds out and into the bowl.

Depending on the ripeness of the fruit and how easily the seeds come out, you may have to gently rub some of the seeds to detach them.

Now, they’re ready to enjoy.

You can remove the tasty pomegranate seeds from the fruit using the wooden spoon or paring knife methods.

How to eat pomegranate properly

Nothing’s prettier than a pomegranate, whether you’re scattering the juicy arils on an herby salad or a creamy cheesecake—or squeezing the juice into an impressive cocktail. But if you’re not sure how to cut a pomegranate, getting it open and harvesting the seeds isn’t exactly intuitive. Wondering how to eat a pomegranate without frustration? We can help.

When done without strategy, seeding a pomegranate can be messy, resulting in seeds that have been cut, bruised, or simply lost to the process. But when you’ve got a game plan, the task can be easy and even somewhat meditative, says Yasmin Khan, author of The Saffron Tales: Recipes from the Persian Kitchen and Zaitoun: Recipes from the Palestinian Kitchen.

The real trick is to go into this sometimes finicky task with an attitude of ease, Khan says: “Take all of the fear and aggression out of doing it.” Below, you’ll find her preferred technique for how to open a pomegranate, and a few of the Epi editors’ favorite methods too. Use these tips as your guide, and you’ll be one step closer to cutting and seeding pomegranates without breaking a sweat (or a single seed).

Cut the pomegranate into quarters—then peel with your hands

According to Khan, your hands are your best tool for opening and eating pomegranates. Here’s her method: Use a sharp knife to cut the pomegranate in half, then into quarters. Next, use your hands to break up the four segments, applying your thumbs to roll the arils away from the pith.

Gently pop and peel the seeds out. “As you roll your thumbs, you’ll see the brilliance of the ruby-red seeds,” Khan says. It’s a process she loves. “Peeling a pomegranate”—and really paying attention while you do it, “is a feeling that’s so special, like a morning coffee ritual.”

Khan’s most important tip for keeping your pomegranate-related stress levels down: Wear something you’re not worried about staining!

Consider this your ultimate pomegranate seeding setup.

Photo by Joseph De Leo, Food Styling by Micah Marie Morton

How to open a pomegranate in a bowl of water

So maybe you’re wearing a nice white shirt while you read this article, pomegranate in hand. Don’t freak out! Just take Khan’s method mostly under water.

First, fill a large bowl with water. Then, cut the pomegranate in half (or into quarters) on a cutting board, Place one of the pomegranate sections under the water and start peeling the seeds off of the skin and pith. The seeds will sink to the bottom of the bowl as the pith rises to the surface of the water.

The great thing about this trick, says Epi staff writer Wilder Davies, is that “you can really get in there with your hands without worrying about the seeds flying around. You can really go to town—and since the seeds sink and the pith floats, the water does a lot of the pesky separation for you.”

Just because this method for opening pomegranates is popular on the internet doesn’t mean that it’s new: Epi’s executive editor Sonia Chopra says, “It’s the way my grandmas have always done it, so it’s the way I do it.”

A sharp knife helps your pomegranate bloom.

Photo by Joseph De Leo, Food Styling by Micah Marie Morton

Or, don’t use your hands—just use your knife

If you’re not into the idea of getting your hands (or a bowl) dirty, here’s how to cut a pomegranate and let your knife do all of the work. One important note, though: If you’re going the all-knife route, don’t start by cutting your pomegranate in half.

Instead, cut just the top end of the pomegranate off (a little bit below the stem, revealing some of the seeds). At this point, you’ll be able to see the seedy sections, divided by white pith. Now, score the outside of the pomegranate vertically along the pith, you should have five or six seedy sections, depending on your fruit. Hold the pomegranate with both hands, slowly pry the sections apart, and there you have it—seeds exposed and ready to eat.

You’ll want to use a really good (and sharp!) paring knife for this method—here are our favorites.

The juice is the best part.

Photo by Joseph De Leo, Food Styling by Anna Stockwell

Juice it!

“All of these pomegranate aril harvesting hacks came about because, let’s face it, it can be frustrating to get all those little juicy bits out of your pomegranate,” says Epi senior editor Maggie Hoffman. According to her, getting the biggest bang for your pomegranate buck is all about the juice.

Bottled pomegranate juice is fine—deep, slightly earthy, somewhere between grape and cranberry. But fresh pomegranate juice is truly special. “It’s great as is, great mixed with citrus, great with seltzer, and amazing in cocktails,” Maggie says. “It’s bright, tart, and tannic the way red wine is—and they’re so, so easy to juice.”

To juice a pomegranate, cut it into quarters (or even smaller hunks), put the quarters in a hinged handheld citrus juicer (with the cut side facing down), then gently squeeze. Hold the juicer over a bowl or large glass measuring cup as you go to avoid splatter.

Then, get cooking!

Now you know how to cut a pomegranate. But then what? If you need a little cooking inspiration, here are our favorite pomegranate recipes.

by John Staughton (BASc, BFA) last updated – July 24, 2020 ✓ Evidence Based

If you have ever wondered how to eat a pomegranate, it’s due time that you figured out the best way to enjoy this delightful and nutrient-dense fruit .

How to Eat a Pomegranate?

Before you eat a pomegranate , it is important that you choose the right pomegranate from the store. Some of the important things to look out for when choosing a pomegranate include the color and the texture.

  • First and foremost, always look for pomegranates that are bright red or a deep, dark red. These fruits are nearing ripeness and will be sweeter than those fruits that are pink or pale red. The arils of those fruits will be tart, perhaps too sour to eat and enjoy.
  • In terms of texture, the skin should be smooth and tight, without any wrinkling or puckering of the peel . Hold it in your hand and it should feel slightly heavy; as these are very dense fruits.
  • The shape should also not be a perfect circle, as this is likely underripe; you want a pomegranate that almost has a boxy shape, meaning that it is bursting at the seams with delicious seeds .

Before you eat a pomegranate, it is vital that you choose fruits that are deep, dark red. Photo Credit: Shutterstock

  • Once you choose the perfect pomegranate, you will want to get at the seeds in the best way possible.
  • First of all, you want to remove the small flower at the top of the fruit; simply pry it out (carefully) with a knife.
  • Then, slice all four sides of the fruit with a knife before pulling the quarters apart from the center.
  • The seeds may come spilling out, but they are usually held in place with the membranes around the arils.

This is where the process gets a bit messy; the pomegranate should be easy to tear off in chunks at this point, so most people will remove the seeds from part or all of the pomegranate and store them in a plate or bowl. The seeds near the pith should pop off rather easily under a bit of pressure, which means that they’re ripe.

Now that you have your seeds separated from the white pith and skin, you can eat them raw, snack on them like sweet popcorn, or you can pulp the seeds into pomegranate juice. Pomegranate seeds are also excellent toppings for salads . Another popular choice is to save pomegranate seeds for a unique cocktail garnish or flavoring element.

How to eat pomegranate properlyHave you ever wondered how you are suppose to eat a pomegranate?

The pomegranate is a large red fruit filled with delicious, tart seeds called arils. These arils can sometimes be tedious to remove, so if you have the opportunity to eat a pomegranate you’ll want to use the most efficient method possible. In order to get the greatest number of arils out of your pomegranate quickly, follow theses simple steps:

1. Take a knife and cut about 1/2 inch off the top of the pomegranate, where the stem is. Your goal is to lop off the stem and a thick layer of the skin, without cutting into too many of the dark-red arils. If you cut too little the first time, you can always take more off.

2. Slice through only the skin from top to bottom on both sides, starting with the top where you have already cut. Do not stab the knife too deeply into the pomegranate during this step, the skin is thinner around the middle of the fruit.

3. Now, stick your knife into the darker center of the top of the pomegranate, where the stem was. Your blade should be along an imaginary line formed between the two places where you cut through the skin. Push it in half way and use it to lever the fruit apart.

4. Fill a large bowl with water and immerse the parts of the open pomegranate. The bitter white meat will float, while the arils will sink to the bottom, allowing you to separate them more easily.

5. Pull apart the pomegranate methodically and let the arils collect in the bottom of the bowl. Skim off the white rind that collects and throw it away, along with any brown or rotten arils.

That’s it, you’ve collected the edible part of the pomegranate. If you haven’t already eaten them, the arils store well in the refrigerator in a plastic container. They can also be made into a healthy frozen treat, although they become mushy once thawed again. However you choose to eat them, pomegranate seeds are an exotic, beautiful, and flavorful treat.

Get over your pomegranate intimidation once and for all with this easy, mess-free method for cutting and seeding them.

Getting the seeds out of a pomegranate is like breaking into a bank vault. You need to get in there quickly and grab the goods intact with minimal muss, fuss, and collateral damage. I’ve finally found a way to do exactly that in just seconds so we can get right down to the business of eating a pomegranate.

How to Cut and Seed a Pomegranate

How to Cut a Pomegranate

  1. Slice the pomegranate in half along the equator.
  2. Make a shallow cut in the white flesh between each section.
  3. Gently pull apart the sections slightly.

How to Seed a Pomegranate

Follow Chef John’s method for seeding pomegranates — your kitchen will not look like a crime scene after if you use this method.

Here’s What You’ll Need:

  • A bowl filled with cold water
  • A second empty bowl
  • Colander

Instructions:

  1. Fill a large bowl with cold water. Place one pomegranate half in the water.
  2. Break apart the pomegranate under the surface. Rub it with your thumbs to remove the kernels. Discard the peel. Repeat with the other half.
  3. The membrane should float to the top. Pour as much of the water as you can into a separate bowl without losing the kernels, getting as much of the membrane out as possible.
  4. Drain the seeds to separate them from the remaining water. Rinse to remove any remaining membrane.

How to Eat a Pomegranate

Now that you know how to remove pomegranate seeds quickly and easily, you can slash the time it takes to make gorgeous recipes like these:

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Pomegranates can seem intimidating if you have never worked with them before. But this ruby red versatile fruit is packed full of rich antioxidants and can be eaten in a variety of ways, making it worth any effort you put in to extract the seeds. Pomegranate seeds can be sprinkled on yogurt or salads to add sweetness and crunch, added to homemade salsa or turned into an ice cream for dessert. The possibilities are endless and with a little knowledge pomegranates will no longer seem out of reach.

Seeding a Pomegranate

Pomegranate seeds can stain, so cover your clothes with an apron. Cut your pomegranate into quarters. Remove the red pomegranate seeds using your fingers over a large bowl to catch the seeds and any juice. Discard the pith and the skin. You can also completely submerge the fruit into a bowl filled with water. This method allows any pith that is loosened with the seeds to float to the top of the bowl. But using the water method does not allow you to keep any of the juice that might be extracted when you remove the seeds.

Juicing a Pomegranate

Place your extracted pomegranate seeds into the bowl of a food processor. Pulse the seeds. Strain through a wire mesh strainer to catch any solids. One medium pomegranate yields one-half to one-third cup of juice. If you need copious amounts of pomegranate juice for a recipe, spending a few more dollars for just the juice at the grocery store may be worth your time.

Pomegranate Glaze

Make this glaze to drizzle on cooked carrots or grilled pork. Place pomegranate juice in small sauce pan over medium heat. Add salt, pepper and, if you like, a cinnamon stick. Gently simmer for 20 minutes, until the juice has reduced by at least half. Remove the cinnamon stick and glaze your meat or vegetables or serve on the side.

Pomegranate Guacamole

Spice up your next taco night with this new take on guacamole. Mash four ripe avocados in a large bowl. Season with salt and pepper. Add finely chopped white onion, serrano or jalapeno pepper and lime juice. Mix well. Before you serve add in chopped, fresh cilantro and pomegranate seeds. Check the seasoning and add more salt, pepper or lime juice if necessary. This guacamole is particularly good with fish tacos and plantain chips.

How to eat pomegranate properly

Pomegranates are a beautiful fruit, with shiny red “jewels” called arils inside, containing sweet, juicy nectar that surrounds a white seed in the middle.

While opening a pomegranate and freeing the jewels from the fruit is hard work, you might be making it even more difficult by spitting out the seeds.

Despite some popular opinions, pomegranate seeds can be eaten – and they are good for you, too!

How to eat pomegranate properly

Pomegranate is an extremely healthy fruit. Many people pop them open, scoop out the seeds and eat them whole.

Others suck the juice off each seed before spitting the white fibrous middle out.

The latter group may be missing out on some of the pomegranate’s health benefits.

Nutrients

Pomegranates are rich in vitamin C, potassium, and fiber. The majority of that fiber is found in the white seeds hiding beneath the pockets of juice. It contains 48 percent of the recommended daily vitamin C intake, important for a variety of health functions.

Low calorie

With 234 calories in an entire pomegranate, it’s a relatively low-calorie food. This makes them a delicious and ideal snack for anyone watching their weight.

Antioxidants

Pomegranate seeds contain a high number of antioxidants, which help protect the body against inflammation and free radical damage. There are also antioxidants in the peel, though few people eat pomegranate peels. These antioxidants, referred to as polyphenols, include tannins, flavonoids, and anthocyanin.

The only potential danger of pomegranates lies in the risks it presents to dogs. Some dogs may experience extreme digestive distress due to the tannins and acids within pomegranate fruits. So keep them away from Fido!

In North America, you’re most likely to find pomegranates in late summer to early winter, when the fruits are in season. However, some grocers import pomegranates from the Southern Hemisphere, offering them throughout the year.

Heating pomegranate seeds can get rid of some of their flavor, so it is best to eat them fresh and raw or as a garnish.

1. Choose the right ones

Choosing ripe pomegranates is relatively easy, as those found in local grocery stores are picked when ripe. The fruit should be heavy, and the skin should be firm. Small scratches on the surface don’t affect the fruit inside, so don’t judge a pomegranate by its scarred skin!

2. Scoop right

Eating a pomegranate can be a messy venture, but is made neater when you actually eat the entire seed. Start by cutting the fruit in half. Then, spoon out the tiny red jewels into a bowl. You can add the seeds to salads, yogurt, oatmeal, desserts, or whatever you want!

3. Make them last

Did you buy too many pomegranates to eat in one sitting? You can save the seeds by spreading them on a baking sheet and freezing them for two hours. Then transfer them to freezer bags and put them back in the freezer. This will make them last for up to one year.

4. Juice!

You can also juice pomegranates and save yourself the expense of buying it in a bottle. Plus, pre-bottled pomegranate juice can contain all sorts of other ingredients, including added sugar and sodium.

Use a juicer or simply squeeze the fruit, separating the fibers with a strainer. Use the juice to make something refreshing and delicious, like this recipe for basil pomegranate granita! Juice can be refrigerated for up to three days or kept in the freezer for up to six months.

5. Buy seeds on their own

You can purchase pomegranate seeds and obtain their many antioxidant benefits without needing to scoop and store them. From there, you can use them in a range of cooked and cold dishes as a garnish.

Recommended daily amount

The United States Department of Agriculture recommends that a person eats 2 cups of fruit per day. Pomegranates and their seeds are a nutrient-dense and low-calorie way to hit this target.

How to eat pomegranate properly

Pomegranates are a beautiful, red fruit filled with seeds.

In fact, the term “granate” is derived from the Medieval Latin “granatum,” meaning “many-seeded” or “containing grains.”

The seeds comprise around 3% of the weight of a pomegranate. Each seed is encased in a sweet and juicy covering known as an aril.

While the seeds themselves are hard and fibrous, you might be missing out on some health benefits if you discarded them.

This article tells you everything you need to know about pomegranate seeds.

How to eat pomegranate properly

Eating pomegranate or drinking its juice has been linked to several health benefits.

Pomegranate seeds may have value, too.

Nutrients

Many of the nutrients in pomegranates come from the arils, but the seeds themselves provide a few nutrients as well.

Studies show they’re particularly high in vitamin E and magnesium ( 1 , 2).

Fiber

Pomegranate seeds are rich in fiber. According to one study, flour made from these seeds boasts about 50% fiber (3).

The main types of fiber in pomegranate seeds are cellulose and lignin (4).

Both cellulose and lignin are insoluble and pass through your digestive system largely unchanged. Interestingly, they’re the main constituents of wood ( 5 ).

The seeds are safe for most people to eat, although excessive intake may cause intestinal blockage in rare cases. This risk is greater for people with chronic constipation ( 6 ).

Antioxidants

Like all fruit components, pomegranate seeds contain antioxidants. However, they’re not as rich in antioxidants as the arils ( 1 ).

The seeds contain various phenolic acids and polyphenols, including flavonoids, tannins, and lignans (7, 8).

Unique fatty acids

Pomegranate seeds comprise around 12–20% seed oil. This oil mainly consists of punicic acid, a polyunsaturated fat ( 1 , 9 ).

Studies in rats and mice suggest that punicic acid may reduce inflammation, improve insulin sensitivity, and promote weight loss ( 10 , 11 ).

While these preliminary results are promising, human research is needed.

Pomegranate seeds are rich in fiber, antioxidants, and fatty acids that may benefit your health. They are also a good source of vitamin E and magnesium.

Pomegranate seeds are different from the arils, which are the sweet, juice-filled pulps that this fruit is known for.

The seeds themselves appear to be perfectly edible.

They are a good source of antioxidants, insoluble fiber, and punicic acid. Animal studies suggest that this unique acid provides anti-inflammatory effects.

While no evidence indicates that pomegranate seeds are unhealthy, a very high intake may increase the risk of intestinal blockage in people with severe, chronic constipation.