A pomegranate sits on a table. A measuring tape and a blood sugar monitor are next to it.

What is the glycemic index of pomegranate?

The glycemic index measures how quickly foods raise blood sugar levels, important for managing blood sugar in diabetes. Pomegranate has a glycemic index value, helping individuals make informed diet choices and control blood sugar effectively by avoiding spikes. This is crucial for maintaining health in conditions requiring careful blood sugar management.

Nutritional Value of Pomegranate

In one cup of pomegranate:




32.6 grams (g)


6.96 g


2.9 g


2.04 g


410 milligrams (mg) or 9% of the Daily Value (DV)

Vitamin B5

.656 mg or 13% of the DV

Vitamin C

17.74 mg or 20% of the DV

Vitamin E

1.044 mg or 7% of the DV


66.2 mg or 17% of the DV

Vitamin K

18.6 micrograms (mcg) or 18% of the DV


.208 mg or 9% of the DV

Glycemic Index of Pomegranate

The glycemic index (GI) of pomegranate ranges from 18 to 53, indicating a low GI compared to other fruits. This makes pomegranate a good choice for managing blood sugar levels. Incorporating pomegranate into your diet can help regulate blood sugar without causing spikes. It offers a unique flavor and health benefits without impacting blood glucose levels significantly. Understanding pomegranate's GI can help make informed dietary decisions for better health.

Effects on Blood Sugar Levels

1. Stable Blood Sugar Levels

  • Pomegranate has a low glycemic index, preventing sudden spikes in blood sugar levels after consumption.

  • Beneficial for individuals aiming to maintain stable blood sugar levels throughout the day.

2. Diabetes and Insulin Resistance

  • Suitable for individuals with diabetes or insulin resistance as it provides a sweet and satisfying option without causing drastic fluctuations in blood sugar.

  • Incorporating pomegranate into the diet can be a smart choice to manage blood sugar levels effectively.

3. Supporting Blood Sugar Management Goals

  • By incorporating pomegranate into the diet, individuals can make informed choices to promote their well-being and manage blood sugar levels effectively.

Is Pomegranate Effective for Weight Loss?

Pomegranate is considered to be a beneficial fruit for weight loss due to its low calorie content and high fiber levels. It can help you feel fuller for longer periods, thus reducing your overall calorie intake. Additionally, pomegranate is packed with antioxidants and vitamins, making it a nutritious addition to your diet when trying to lose weight.

Tips for Managing Blood Sugar Levels with Pomegranate:

  1. Fresh Pomegranate Seeds: Enjoying a bowl of fresh pomegranate seeds can be a delicious and nutritious way to incorporate this fruit into your diet.

  2. Pomegranate Juice: Drinking freshly squeezed pomegranate juice is a convenient way to get the benefits of pomegranate while maintaining stable blood sugar levels.

  3. Pomegranate Smoothies: Blend pomegranate seeds with other healthy ingredients like Greek yogurt, spinach, and almond milk to create a blood sugar-friendly smoothie.

  4. Pomegranate Salad: Add pomegranate seeds to your salad for a burst of flavor and color, along with the blood sugar-regulating benefits.

  5. Pomegranate Molasses: Use pomegranate molasses as a flavorful addition to marinades, dressings, and sauces to enhance the taste of your dishes while also supporting your blood sugar levels.

To conclude:

Pomegranate, known for its vibrant ruby-red arils and sweet-tart flavor, is not just a delicious fruit but also a powerhouse of health benefits. It boasts a low glycemic index (GI), which is a key indicator of how quickly a food raises blood sugar levels. This attribute makes pomegranate an excellent choice for individuals seeking to control their blood sugar, especially those grappling with diabetes or insulin resistance. By incorporating this nutrient-dense fruit into your daily diet, you can effectively manage blood sugar spikes and promote overall well-being.

In addition to its blood sugar-regulating properties, pomegranate is rich in antioxidants, vitamins, and minerals that support a healthy immune system and may reduce the risk of chronic diseases. Its low GI helps in sustaining energy levels, preventing sudden crashes, and maintaining stable blood sugar throughout the day. Whether consumed as fresh arils, in juices, or as a flavorful addition to salads and smoothies, pomegranate can be easily integrated into various culinary creations to reap its numerous health benefits. Embracing the nutritional advantages of pomegranate and understanding its impact on blood sugar management is essential for making informed dietary choices that prioritize health and well-being.


  1. What is the Glycemic Index (GI) of pomegranate?

    Pomegranate has a low Glycemic Index (GI) of around 18-53, making it a suitable choice for individuals looking to manage their blood sugar levels.

  2. How does the GI of pomegranate impact blood sugar levels?

    Due to its low GI, pomegranate is less likely to cause significant spikes in blood sugar levels compared to high GI foods, offering a steady release of energy.

  3. Is pomegranate a good option for individuals with diabetes?

    Yes, pomegranate's low GI value makes it a recommended fruit choice for individuals with diabetes as part of a balanced diet.

  4. Does the GI of pomegranate change based on its form (juice, seeds, etc.)?

    The GI of pomegranate may vary slightly depending on its form, with pomegranate juice typically having a slightly higher GI compared to fresh pomegranate seeds.

  5. Are there any benefits to consuming foods with a low GI like pomegranate?

    Consuming foods with a low GI, such as pomegranate, can help regulate blood sugar levels, promote satiety, and support overall health and well-being.

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