Punica granatum




February, March, April, May, June, July, August, September


While pomegranates have been with us for 1000s of years, recently there has been renewed interest in their ‘superfood’ properties, particularly pomegranate juice. But nothing can replace the fizz and buzz on your taste buds of the original fruit, which is used now in salads, dressings, desserts and everything in between.

Pomegranates burst into an explosion of flavour when eaten, but try not to crunch down on the seeds inside the pomegranate flesh (called an aril) as they can be bitter. Pomegranates are grown in WA during February and March and are imported from the USA during September and December.

Look for fruit that has shiny, smooth skin and is heavy for it’s size and don’t worry too much about light marking on the outside, that doesn’t affect the seeds.

Pomegranates are best stored in a cool dark place and can last up to 2 weeks this way.

The seeds inside the pomegranate is the part of this fruit you eat, but be careful, pomegranates are a bit like the beetroot of the fruit world, their bright red juice can go everywhere when you’re preparing them! You can either try disposable gloves, of slice them in a large bowl of water and pull out the seeds underwater. The seeds will sink to the bottom and the outer casing of the pomegranates will float on the top of the water, easy to skim off and discard. Then strain the water through a sieve to collect the seeds.

Throw the seeds through a salad for some excitement and use the sweet tang of the seeds to contrast against super smooth desserts like panna cotta.

Nutrient Value per 100 g
Energy, including dietary fibre 329 kJ
Moisture 76.2 g
Protein 1.9 g
Nitrogen 0.3 g
Fat 0.2 g
Ash 0.5 g
Dietary fibre 6.4 g
Fructose 5.7 g
Glucose 7.8 g
Sucrose 0 g
Total sugars 13.5 g
Starch 0 g
Available carbohydrate, without sugar alcohols 13.5 g
Available carbohydrate, with sugar alcohols 13.5 g
Organic Acids
Malic acid 0.5 g
Citric acid 1.7 g
Calcium (Ca) 14 mg
Iron (Fe) 0.5 mg
Magnesium (Mg) 9 mg
Potassium (K) 210 mg
Sodium (Na) 4 mg
Zinc (Zn) 0.4 mg
Thiamin (B1) 0.01 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 0.4 mg
Niacin Equivalents 0.72 mg
Alpha carotene 50 ug
Beta carotene 40 ug
Beta carotene equivalents 65 ug
Retinol equivalents 11 ug
Vitamin C 14 mg

Source: NUTTAB 2010(Food Standards Australia New Zealand) Wills, R.B.H., Lim, J.S.K. and Greenfield, H. (1986) Composition of Australian foods. 31. Tropical and sub-tropical fruit. Food Technology in Australia 38(3):118-123.