Pomegranate
Whole arils bring fiber and polyphenols, keeping the glucose response moderate.
FatTonic Facts
Pomegranate · per serving 1/2 cup arils (87g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 7 | −15.4 |
| Sugar (g) | 12 | −9.6 |
| Processing | whole | 0.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 1 | +0.7 |
| Glycemic index | 53 | |
| Carbs (g) | 16 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 169134 (Pomegranates, raw), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 87 g): carbs 18.7, sugar 13.7, fiber 4, protein 1.7, fat 1.2 g.
What this means for fat-burning
Why this score: glycemic load 7 set it, −15.4 points. Source: USDA FoodData Central, FDC 169134.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Pomegranate scores 81, rated Excellent. It scores higher than 58% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does pomegranate spike insulin?
Glycemic load 7 for 1/2 cup arils (87g); FatTonic Score 81/100 — it strongly supports fat-burning.
Is pomegranate good for fat loss?
Excellent (81/100): pomegranate strongly supports fat-burning.