Calorie comparison
Pomegranate vs Watermelon
Per 100 grams, watermelon is the lighter choice by 53 calories, while pomegranate delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Pomegranate | Watermelon |
|---|---|---|
| Calories | 83 | 30 |
| Protein | 1.7 g | 0.6 g |
| Carbs | 19 g | 8 g |
| Fat | 1.2 g | 0.2 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🍎 Pomegranate
1/2 cup arils (87 g)
72 cal
1.5 g protein · 16.5 g carbs · 1 g fat
🍉 Watermelon
1 cup diced (152 g)
46 cal
0.9 g protein · 12.2 g carbs · 0.3 g fat
Frequently asked
Which has more calories, pomegranate or watermelon?
Per 100 g, pomegranate has 83 calories and watermelon has 30. Watermelon is lower in calories.
Which has more protein, pomegranate or watermelon?
Pomegranate has 1.7 g of protein per 100 g; watermelon has 0.6 g. Pomegranate wins on protein.
Is pomegranate or watermelon better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward watermelon — but portion size matters more than which food you pick.
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