Pomegranate seeds
Low GI
GL 10.4 per cup (174 g) · GL 6 per 100 g
- Low glycemic index and load
- Moderate sugar content
Pomegranate seeds has a glycemic index of 35 (Low). One cup (174 g) adds a glycemic load of 10.4.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #169134 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 2 per 100 g They offer a significantly lower carbohydrate and sugar content per serving, making them ideal for blood sugar management.
Fresh Raspberries - GL 2 per 100 g They provide a similar antioxidant profile but with fewer total carbohydrates and a lower glycemic impact.
Blackberries - GL 3 per 100 g They are lower in total sugars and calories, allowing for larger portion sizes with less impact on insulin levels.
Fresh Strawberries
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Pomegranate seeds is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup, arils (seed/juice sacs) | 174 g | 10.4 |
Nutrition Facts (per 100g)
per 100g
| Calories | 83 kcal |
| Carbohydrates | 18.7 g |
| Sugars (Total) | 13.7 g |
| Natural | 13.7 g |
| Added | 0 g |
| Fiber | 4 g |
| Soluble | 1.2 g |
| Insoluble | 2.8 g |
| Protein | 1.7 g |
| Fat | 1.2 g |
| Saturated | 0.1 g |
| Unsaturated | 1.1 g |
| Sodium | 3 mg |
Processing Level
Why this score?
- Low glycemic index and load
- Good source of dietary fiber
- Rich in polyphenols and antioxidants
- Moderate sugar content
- Higher carbohydrate density compared to berries
Allergens
No EU-14 allergen listed
Recipes with Pomegranate seeds
Frequently Asked Questions
What is the glycemic index of Pomegranate seeds?
Pomegranate seeds has a glycemic index of 35 (Low). One cup (174 g) has a glycemic load of 10.4; per 100 g the glycemic load is 6.
Is Pomegranate seeds good for people with insulin resistance?
Pomegranate seeds has a low glycemic index (35), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does Pomegranate seeds affect blood sugar?
Pomegranate seeds has a glycemic load of 6 per 100g, which indicates a minimal impact on blood sugar levels.
Check Pomegranate seeds in the Logi app, with your portion.
