The short answer
A sprinkle on a salad is fine, but they are mostly sugar.
A typical serving is ¼ cup (44 g). That has 37 calories, 0.7 g protein, 0.5 g fat and 6.5 g net carbs (8.2 g total carbs − 1.8 g fiber).
How many servings fit in your carb budget?
Based on using your entire daily net-carb limit on this one food, which you would not do in practice.
Lower-carb swaps for pomegranate seeds
Nutrition facts
Per 100 g: 83 kcal · 14.7 g net carbs · 1.7 g protein · 1.2 g fat. Estimates vary by brand and preparation.
Frequently asked questions
Is pomegranate seeds keto?
Pomegranate seeds can fit a keto diet in small portions. A serving (¼ cup (44 g)) has about 6.5 g of net carbs, roughly 26% of a typical 25 g daily limit.
How many carbs are in pomegranate seeds?
A serving of pomegranate seeds (¼ cup (44 g)) has about 8.2 g of total carbohydrates and 1.8 g of fiber, which works out to roughly 6.5 g of net carbs. Per 100 g it has about 14.7 g of net carbs.
Can I eat pomegranate seeds on a keto diet?
In small portions, yes. A sprinkle on a salad is fine, but they are mostly sugar. Count it toward your daily net carb limit and keep the serving modest.
What can I eat instead of pomegranate seeds?
Lower-carb swaps include strawberries, raspberries, blackberries, avocado.
More fruits
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