What Is The Best Time to Eat Pomegranate?

If you’re looking for a nutritious and delicious fruit to add to your diet, look no further than the pomegranate. This little red fruit is packed with antioxidants, vitamins, and minerals, making it an excellent choice for your health.

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

Keep reading to find out!

Pomegranate and Its Benefits

pomegranate fruits
The healthy pomegranates. Credit: canva

What is a pomegranate?

Pomegranate is a fruit that grows on a deciduous shrub or small tree. The scientific name for the pomegranate is Punica granatum L.

Pomegranates are native to Asia and the Middle East, but they 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 inside of the fruit contains hundreds of red, juicy, and edible seeds.

One cup (174 grams) of pomegranate 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 amazing health benefits of pomegranate 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.

Pomegranate 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 and fiber and potassium.


Pomegranate 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.


The seeds are also a good source of potassium. 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.


Pomegranate seeds are also a good source of calcium. Calcium is essential for bone health.

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


Pomegranate seeds are also a good source of iron. Iron is essential for producing hemoglobin, a protein that carries oxygen in the blood.

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

Side effect

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

This may be due to the presence of tannins, which are natural compounds found 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 to pomegranate.

They’ll usually display classic signs of an allergy, such as itchy eyes or difficulty breathing.

What is the Best Time to Eat Pomegranate?

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

There is no wrong time to eat pomegranates.

However, there are times of the day that may be more beneficial for eating pomegranates, depending on your goals.

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 best for any individual. This is because the fruit is a good source of antioxidants, natural sugars, and vitamins, which can help give you a boost of energy for the day ahead.

Pomegranates 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 helping of pomegranates 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 to be a valuable time to eat a pomegranate.

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

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

In addition, pomegranates 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

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

If you are looking for a healthy and filling snack, pomegranates are great. A pack of fruit salad 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.

Pomegranates are especially beneficial as a snack because they are low in calories yet high in vitamins, minerals, and fiber.

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

What is the Worst Time to Eat Pomegranate?

fresh pomegranate juice
Fresh pomegranate juice. Credit: canva

At Night

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

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

A cup of pomegranate 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.

In addition, pomegranates are also a good source of fiber, which can cause bloating and gas.

So, if you are looking to enjoy a good night’s sleep, it may be best to avoid eating pomegranates or juice before bed. If you absolutely 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.

It’s recommended that you eat fruit 30 minutes before or after your meal.

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 the digestion process 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.

How to Eat Pomegranate?

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

How to remove the seeds?

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

With a spoon

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

Here are the steps:

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

With a knife

If you prefer not to use a spoon, you can also remove the seeds with a knife to score the fruit.

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 pomegranate 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 of the seeds to detach them gently.

How to store the seeds?

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

Ways to eat the fruit

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

Here are some ways you can enjoy pomegranate seeds:

  • Toss them into a green or fruit salad.
  • Sprinkle some seeds onto your yogurt or oatmeal.
  • Add them to smoothies or juices.
  • Use pomegranate 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 pomegranates offer many health benefits, eating them in moderation is essential.

Pomegranates are a good source of antioxidants, vitamins, and minerals, but they are also high in sugar.

For this reason, it’s best to limit your pomegranate consumption to no more than one cup (250 ml) of pomegranate per day.


Can I eat pomegranate in the morning empty stomach?

Yes, you can eat pomegranate on an empty stomach. Pomegranates are a good source of fiber and antioxidants, beneficial for your health.

Is it OK to eat pomegranate every day?

Yes, it is lovely to eat pomegranates on a daily basis. 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 pomegranate juice is on an empty stomach in the morning. Drinking pomegranate juice on an empty stomach lets your body absorb all the nutrients and benefits more effectively.

Who should not eat pomegranate?

Pomegranate 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.