What Is The Best Time to Eat Pomegranates? (Morning, Workouts)

Ahh, the juicy and oh-so-sweet pomegranate; the tartness of its ruby red juice is enough to tantalize any foodie’s taste buds.

But if you want to get the most out of this superfood snack, it pays to know when exactly is the best time to eat pomegranates. It’s not as simple as popping one into your mouth every morning or night – timing matters!

But what is the best time to eat pomegranate? Some people believe that the best time to eat pomegranates is morning. Taking it on an empty belly in the early morning would be best for any individual.

Keep reading to find out!

pomegranate fruits
The healthy pomegranates. Credit: canva

Pomegranate and Its Benefits

What is a pomegranate?

It is a fruit that grows on a deciduous shrub or small tree. The scientific name is Punica granatum L.

They are native to Asia and the Middle East but are now grown in many parts, including the United States. They have been used for centuries in traditional medicine to treat various ailments.

Nutrition Facts

The fruit inside contains hundreds of red, juicy, and edible seeds. One cup (174 grams) of seeds contains the following nutrients:

  • Calories: 144
  • Fat: 1.5 grams
  • Saturated fat: 0 grams
  • Unsaturated fat: 1.5 grams
  • Protein: 4 grams
  • Carbohydrates: 34 grams
  • Fiber: 7 grams
  • Sugar: 24 grams
  • Vitamin C: 30% of the Reference Daily Intake (RDI)
  • Vitamin K: 36% of the RDI
  • Potassium: 12% of the RDI
  • Pomegranate also contains small amounts of calcium, iron, and magnesium.

Health Benefits


The excellent health benefits are attributed to its high concentration of antioxidants, which can help protect the body from damage caused by free radicals.

Free radicals are unstable molecules that can cause cell damage and lead to chronic diseases such as cancer.

The juice is a rich source of antioxidant content, and it has been shown to have several health benefits:

  • The juice has been shown to lower blood pressure and improve blood flow in people with hypertension.
  • It may also improve memory and cognitive function in adults with mild memory problems.
  • In addition, the juice has been shown to reduce inflammation and improve joint pain in people with osteoarthritis.


The fruit is also a good source of vitamins C and K, fiber, and potassium.


The seeds are also a good source of fiber. Fiber is a type of carbohydrate that the body cannot digest.

It passes through the digestive system relatively intact and can help add bulk to the stool, which can help with constipation.

Fiber may also help reduce the risk of heart disease and other chronic conditions such as obesity and type 2 diabetes.


Potassium is a mineral that is essential for heart health. It helps regulate blood pressure and heart rate by countering the effects of sodium.

Potassium may also help reduce the risk of stroke and other cardiovascular health problems.


It helps build and maintain strong bones and teeth. Calcium may also help reduce the risk of osteoporosis, which causes bones to become fragile.


Iron may also help reduce the risk of anemia, characterized by a lack of red blood cells.

Side effects

Although there are no known side effects, some individuals experience gastrointestinal discomfort after eating large quantities of fruit.

This may be due to tannins, natural compounds in the fruit that can irritate the stomach lining. This irritation may cause nausea or diarrhea.

People suffering from plant allergies are also more likely to have an allergic reaction. They’ll usually display classic signs of an allergy, such as itchy eyes or difficulty breathing.

eating pomegranate seeds
A girl eating pomegranate seeds. Credit: canva

What is the Best Time to Eat Pomegranate?

There is no wrong time to eat them. However, there are times of the day that may be more beneficial for eating pomegranates, depending on your goals.

morning breakfast
Photo by Vitolda Klein on Unsplash

In the Morning

Some people believe that the best time to eat pomegranates is morning. Taking pomegranate on an empty belly in the early morning would be good for any individual.

They are also a good source of fiber, which can help keep you feeling full throughout the day.

So how do you have pomegranates in the morning? Mix a generous fruit mix into your daily oats and yogurt mix, or mix the fruit with some Greek yogurt for a delicious and fat-free breakfast.

Drinking fresh pomegranate juice first thing in the morning is also good. The fruit juices will hydrate you. It’s mainly water, and also it’s rich in electrolytes!

Before or after workouts

The fruit may also be especially beneficial when eaten before or after a workout. Pre and post-workout are recommended as valuable times to eat it.

Healthy fruits before a workout can provide the body with athletic performance and the instant energy required to perform the workout.

They are a good source of carbohydrates, which can help replenish glycogen stores that are depleted during exercise.

In addition, they contain antioxidants that can help reduce inflammation and improve recovery time.

If you are looking for a healthy snack, pomegranates make a great choice. Low in calories and high in minerals and fiber, fruits help you fulfill the nutrients required by your body.

As snacks between meals

They can also make a great snack between meals, mid-morning or after lunch.

A pack of fruit salads with assorted berries and a generous helping of fruits will taste great and give you a good mix of nutrients that your body needs without feeling guilty.

However, remember that it is preferable to set aside at least one hour between your meal and your fruit dessert.

fresh pomegranate juice
Fresh pomegranate juice. Credit: canva

What is the Worst Time to Eat Pomegranate?

At Night

Eating them at night is not necessarily a bad thing. However, eating fruit before bed may not be the best idea.

This is because they contain high amounts of sugar, interfering with sleep.

A cup of the seeds has 24 grams of sugar and 144 calories. Fruits in the evening may boost energy levels, but they also enhance your blood sugar level, which might also cause sleeplessness.

So, if you want a good night’s sleep, avoiding eating pomegranates or juice before bed may be best. If you cannot resist, try to eat the fruit at least two hours before bedtime.

Right after and before meals 

It is best to avoid eating pomegranates right after or before meals because it may lead to indigestion, and your body won’t get all the essential nutrients.

Eating fruit 30 minutes before or after your meal is recommended.

The fruits should not be consumed by diabetic patients for at least one hour before and two hours after eating.

With meals

Mixing fruits with other foods or meals slows down digestion and causes the fruits to stay in the stomach for longer, allowing them to ferment.

Fruits are high in fiber, which is always broken down slowly. Consuming them with meals slows the process even more.

pomegranate seeds and wooden spoon
Extract pomegranate seeds by using a wooden spoon. Credit: canva

How to Eat Pomegranate?

How to remove the seeds?

There are two simple ways to remove the seeds — with a spoon or knife.

With a spoon

One popular and easy method for removing the seeds involves using a wooden spoon.

Here are the steps:

  1. First, cut the fruit in half horizontally.
  2. Second, hold one of the halves over a bowl and use a wooden spoon to whack the back of the half.
  3. The loose seeds will start to fall out into the bowl.

With a knife

Here are the steps:

  • First, use a paring knife to cut off the flower at the top of the fruit, known as the flower.
  • Then, score the sides by cutting the skin between the ridges from top to bottom.
  • Depending on the ripeness of the fruit and how easily the seeds come out, you may have to rub some seeds to detach them gently.

How to store the seeds?

After extracting the seeds, eat immediately or store them chilled in the refrigerator in an airtight container for 3 to 4 days.

Ways to eat the fruit

The seeds are delicious and versatile, making them an excellent addition to many foods.

Here are some ways you can enjoy the seeds:

  • Toss them into a green or fruit salad.
  • Sprinkle some seeds onto your yogurt or oatmeal.
  • Add them to smoothies or juices.
  • Use the seeds as a tangy garnish on avocado toast.
  • Garnish roasted or grilled meat dishes with tasty seeds.
  • Add them to sangria, cocktails, or mocktails.
  • Eat them fresh from the fruit.

How many per day is too much?

Although they offer many health benefits, eating them in moderation is essential. For this reason, limiting your consumption to no more than one cup (250 ml) of pomegranate per day is best.


Can I eat pomegranate in the morning empty stomach?

Yes, you can eat it on an empty stomach.

Is it OK to eat pomegranate every day?

Yes, it is lovely to eat them daily. However, you should limit your consumption to one cup (250 ml) per day to prevent adverse effects.

What is the best time to eat pomegranate juice?

The best time to drink the juice is on an empty stomach in the morning. Drinking the juice on an empty stomach lets your body absorb all the nutrients and benefits more effectively.

Who should not eat pomegranate?

It is generally safe for most people to eat. However, people with low blood pressure should avoid drinking pomegranate juice as it can further lower blood pressure levels.

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