Not Keto
Pomegranate
12.80g net carbs per 1/2 cup arils
Those ruby arils carry 12.8 g net carbs in just a half cup, which can eat up most of a day's keto budget in one snack. If you want the flavor, a few seeds scattered over a salad goes a long way, but a full serving is best left off the plate.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 64% of your 20g daily budget.
Plan the rest of your day
Good to Know
Those jewel-like arils are mostly natural sugar, which is why the count climbs even though you get 3.5 g of fiber per serving. Watch the bottled pomegranate juice and POM Wonderful products closely, since juice concentrates the sugar without the fiber and can hit 30 g or more per cup. Pomegranate also hides in salad dressings, glazes, and molasses-style reductions, so check labels when it shows up as an ingredient rather than whole fruit.
Is Pomegranate Keto? The Full Answer
Pomegranate contains 12.80g net carbs per 1/2 cup arils (16.30g total carbs minus 3.50g fiber). Those ruby arils carry 12.8 g net carbs in just a half cup, which can eat up most of a day's keto budget in one snack. If you want the flavor, a few seeds scattered over a salad goes a long way, but a full serving is best left off the plate.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 64% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
Those jewel-like arils pack 12.8 g net carbs in just half a cup, so here are a few ways to scratch the same itch without the sugar hit. Fresh raspberries give you that tart pop and a bit of crunch from the seeds, and a half cup runs about 3.3 g net carbs. Blackberries work too, with roughly 3.1 g net carbs per half cup and a deep, slightly sweet flavor that holds up in yogurt or a quick salad. Want the antioxidant angle without the sugar? Try a handful of strawberries, about 5 sliced berries for close to 3.5 g net carbs, scattered over whipped cream or full-fat Greek yogurt.
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