Pomegranate Infused Water Calories and Nutrition

Pomegranate infused water usually contains 0 to less than 10 kcal per 250 ml (about 1 cup) when the pomegranate is steeped, not squeezed or eaten. The amount depends on the fruit quantity, steeping time, whether you squeeze or eat the fruit, and whether you add juice or a caloric sweetener. For an ingredient-based estimate, try the ai nutrition analyzer; it cannot measure exactly how much dissolves into the water.

For preparation ideas, see pomegranate infused water.

How many calories are in pomegranate infused water?

A 250 ml glass of unsweetened pomegranate infused water is typically very low in calories if the fruit is steeped rather than blended or squeezed. The estimate of less than 10 kcal per glass is a general infused-water guideline, not a laboratory measurement of every homemade batch.

Some natural sugars can move from the pomegranate into the water during steeping. The exact amount is unknown, so the estimate is not a guarantee for a particular recipe. More fruit, a longer steep or crushed arils may change the amount transferred.

Eating the arils adds calories that are not accounted for by the estimate for strained water alone. Raw pomegranate provides 83 kcal per 100 g, so 50 g of raw pomegranate provides about 42 kcal. That is the approximate energy in the fruit, not the energy in water steeped with it.

If you eat the steeped arils as well as drink the water, adding the full raw-fruit value to an estimate for the water may overcount slightly: some of the fruit’s energy may already have moved into the water. Adding pomegranate juice, sugar or another caloric sweetener also changes the total.

For a consistent preparation, use the general fruit-water guideline of about 1 cup (150 g) of fruit per 1 litre (about 4¼ cups) of water. Steep the pomegranate arils in the refrigerator for 2–4 hours. Drink within 24 hours for best flavor, and discard after 2–3 days or sooner if the water becomes cloudy, slimy or sour-smelling.

What are the nutrition facts per 250 ml?

USDA FoodData Central lists nutrients for raw pomegranate, not for a 250 ml serving of pomegranate infused water. The raw-fruit figures below come from its “Pomegranates, raw” entry, FDC ID 169134. They cannot be converted directly into infused-water values because the amount transferred during steeping is unknown.

The calorie estimate for pomegranate infused water comes from the infused-water guideline, not the USDA raw-fruit entry. The other infused-water values are not established here; “not established” does not mean zero.

In particular, do not count all the fiber, vitamin C or potassium in the arils as nutrients in the water. If you eat the fruit, its nutrients contribute to what you consume, but the raw-fruit figures do not show exactly how those nutrients are divided between steeped fruit and water.

How does it compare with juice and soda?

The comparison is most useful when the serving sizes match. Check the drink label and compare the calories in the same 250 ml amount, rather than comparing one glass with an entire bottle.

For homemade pomegranate infused water, keep the preparation in mind when comparing it with a packaged drink. An unsweetened steeped batch fits the general low-calorie estimate, while a batch with squeezed fruit, juice or sweetener needs a different calculation.