Slice the pomegranate pomegranate salad jamie oliver the middle into halves. Hold one half, cut-side down, over a large bowl.

Using the back of a spoon, hit the pomegranate firmly all over to loosen the seeds. Squeeze the pomegranate if there are any stubborn areas. Alternatively give a child one half of the pomegranate and a toothpick with which to pick out and eat the seeds. This will keep them amused for a good length of time. The BBC is not responsible for the content of external sites. Read about our approach to external linking.

Is Lemon Water Good for You? Verywell Fit’s content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Like most fruits, pomegranate is very low in fat and sodium. While it can be labor-intensive to free the arils from the flesh of the pomegranate, it’s worth it for their bright flavor and antioxidants.

Pomegranate seeds, or arils, are a very good source of fiber and rich in potassium, phosphorus, magnesium, and calcium. This nutrition information, for one pomegranate that is 4 inches in diameter, is provided by the USDA. Pomegranate calories come primarily from carbohydrates. There are two types of carbohydrates in pomegranate. You’ll get 21 grams of sugar if you consume a medium-sized fruit. As expected, carb counts, sugars, and calories are different for pomegranate juice compared to the fruit.