Eating Pomegranate During Pregnancy: Health Benefits & Risks

Eating Pomegranate During Pregnancy – Is It Safe?

Medically Reviewed By
Trishita Nalvath (Diabetologist/Nutritionist/Dietitian)
View more Diabetologist/Nutritionist/Dietitian Our Panel of Experts

During pregnancy, a woman should opt for foods that help her meet her nutritional requirements and satiate her taste buds too. If you are expecting a baby, it is important that you eat a lot of healthy fruits and veggies. Eating healthy fruits such as pomegranate will offer you various nutrients during pregnancy. You can include this fruit in your diet right from the first trimester of pregnancy as the nutrients provided by this fruit will help in the development of your baby.

In this article, we will take a look at the benefits of eating pomegranate in pregnancy and some tips for consuming this fruit.

Also Read: Eating Apples during Pregnancy

Is It Safe to Eat Pomegranate During Pregnancy?

Many doctors and nutritionists say that there is nothing wrong with eating pomegranate seeds or drinking pomegranate juice during pregnancy. There is no medical proof for the same, but there aren’t any incidents or evidence to show that eating pomegranates during pregnancy can be harmful. One should not consume the extracts, but the juice is safe to consume. Pomegranate juice has tons of nutrients to offer plus it can satiate your sweet cravings to an extent, meanwhile keeping you hydrated.

Nutritional Value of Pomegranate

Let’s take a look at the nutritional value of 100 gm of pomegranate.

Water 77.9 g
Protein 1.67 g
Carbohydrate 18.7 g
Fiber 4 g
Sugars 13.7 g
Calcium 10 mg
Iron 0.3 mg
Vitamin C 10.2 mg

Health Benefits of Eating Pomegranate During Pregnancy

The various nutrients in pomegranate include vitamins and minerals that are essential for pregnant ladies. At the same time, the physical constitution of the fruit also benefits women in various ways.

1. May Prevent Iron-deficiency Anaemia

Pomegranate is a good source of Vitamin C. A necessary amount of this vitamin is essential for a pregnant woman as it helps in the synthesis of iron from the food items that are consumed. If you eat iron-rich foods or take iron supplements during pregnancy, there will be adequate iron stores in your blood. Vitamin C will even help your body absorb iron. Enough iron and Vitamin C in your body will lower your risk of iron-deficiency anaemia, which often leads to preterm delivery.

Also Read: Consuming Banana during Pregnancy

2. Keeps the Digestive System Healthy

Pomegranate is a good source of fibre. Eating vegetables and fruits that are rich in fibre is recommended for pregnant women, in order to keep constipation and other digestive disorders at bay. By stimulating bowel movements, fibre plays a key role in streamlining the entire system and providing relief from a lot of discomforts.

3. Helps Fight Free Radicals

The free radicals that are formed in the body as a result of various bodily processes are essentially waste products that ought to be flushed out like toxins. But some of these might stay within the body and interact with healthy cells or even DNA molecules, causing damage to the body internally and also affecting the placenta at times. The best way to combat them is with antioxidants, and pomegranates are high in antioxidants. The antioxidants present in pomegranates can help repair any damage to the cells and protect the child’s brain from any damage.

Also Read: Eating Grapes while Pregnant

Pomegranate Seeds

4. May Provide Relief From Cramps

Potassium is yet another mineral that is necessary for a pregnant woman. Having a healthy amount of pomegranate juice on a daily basis can ensure a good supply of potassium in your body. Drinking pomegranate juice or including potassium-rich foods in your diet can provide you instant relief from pregnancy-related cramps.

5. Assists in the Brain Development of the Baby

Folate is a necessary element for the proper mental development of the foetus. A glass of pomegranate juice can meet at least 10% of your daily folate requirement, hence it is a must-include in your pregnancy diet. Folate works towards supporting the development of neural tubes and the nervous system of the baby, keeping his brain development on the right path.

6. Reduces Hypertension

Drinking pomegranate juice can help reduce hypertension or high blood pressure and inhibit serum ACE activity.

7. Improves Heat-health

Pomegranate has antioxidants that reduce cholesterol and prevents heart diseases.

8. Improves Bone Density

Eating pomegranate can help increase bone calcium content in pregnant women, and its regular consumption can even prevent bone loss and enhance bone formation.

Also Read: Eating Chikoo Fruit while Pregnant

Can Pregnant Women Drink Pomegranate Juice?

Yes, pregnant women can drink pomegranate juice. Pomegranate juice is highly recommended to pregnant women as it is healthy and nutritious and can be an integral part of a pregnant woman’s daily diet. During pregnancy, you can have pomegranate juice with your regular breakfast.

Also Read: Eating Watermelon in Pregnancy

Benefits of Drinking Pomegranate Juice

Consumption of pomegranate juice brings with itself quite a few benefits such as –

  1. One glass of pomegranate juice can provide about 150 calories or so.
  2. Drinking pomegranate juice can balance your hydration levels too.
  3. Pomegranate juice can provide nearly a quarter of your daily requirements of Vitamin K in a single go.
  4. It can also provide you with relief from many pregnancy complications.

Pomegranate Juice

Is It Ok to Drink Pomegranate Tea in Pregnancy?

Yes, you can have pomegranates tea during pregnancy as the fruit is rich in antioxidants, vitamins and phytochemical compounds, which are great for the heart.

How Many Pomegranates Can a Pregnant Woman Eat?

As beneficial as any vegetable or fruit might be, overeating it is never recommended as it does not help the body in a good way. Eating too many pomegranate seeds can harm the enamel covering of the tooth. To prevent that, you can eat cheese (in small quantities, of course) before eating pomegranate pearls. You should also rinse your mouth well after consumption. However, it is suggested that you consult your doctor before including this fruit in your diet.

Should Pregnant Women Eat Pomegranates in the Evening or Night?

Pomegranate is a citrus fruit, and citrus fruits are best consumed during the day.

How to Include Pomegranate in Your Diet?

Pomegranate juice can be a part of your daily breakfast. You can also eat pomegranate seeds on the go whenever you feel hungry. But if you are looking for more ways to include it in your diet, here is what you can do.

  1. If you eat meat, then you can further complement the flavour of your lamb preparations by garnishing it with a few mint leaves and pomegranate seeds.

  2. When preparing mixed fruit smoothies or even milkshakes, add a few pomegranate pearls to enhance the taste or use them as a topping before serving them.

  3. You can also add pomegranate pearls to desserts and salads if you like. Spinach, paneer, and pomegranate seeds salad taste yummy. You can make mixed fruit salad dessert or add it to ras malai.

  4. Add a few pearl drop to your favourite desserts, such as ras malai, to get hold of pomegranate benefits when pregnant.

  5. You can also add the fruit to your yoghurt or curd to enhance the taste.

  6. Alternatively, your can drink pomegranate juice or tea to enjoy its health benefits.

Also Read: Eating Jackfruit while Pregnant

Risks Associated With the Consumption of Pomegranate During Pregnancy

Eating pomegranate can help prevent various pregnancy-related infections as well. But in no way should you eat pomegranate pearls in excessive amounts as it could lead to certain complications. Mentioned below are the risks associated with the consumption of pomegranates in pregnancy.

  1. The calorie count of pomegranate is on a higher side. This is beneficial for women who struggle to meet their daily requirements of calories due to other dietary restrictions. However, one could easily cross their healthy threshold of calories by consuming this fruit in excess.

  2. If a woman consumes pomegranate extract, it could trigger premature contractions. Pomegranate extracts must be avoided by pregnant women at all costs. As the extract is prepared without separating the rind from the rest of the fruit and this extract with rind contains certain elements which can interact with a pregnant woman’s body and thus trigger premature contractions.

  3. Pomegranate is high in calories. Hence ingesting more than what is required could increase your weight during pregnancy.

Pomegranate Salad

Tips to Consume Pomegranate Fruit

Eating pomegranate fruit can be beneficial for you and your baby if you eat it the right way and in moderate amounts. Follow these simple tips to get the most from this delicious fruit.

  1. Instead of purchasing pomegranate juice from the supermarket, buy the fruit instead and make the juice at home. If you make it at home, you will be sure that it is pure juice and is healthy. You can even make mocktails or pop soda with pomegranate for refreshments.
  2. While buying pomegranates, make sure you choose the ones that are heavier. Remember heavy pomegranates are juicier. On the outside, they should be thin yet hard. You can scoop out the seeds after immersing the fruit in cold water or use your fingers to take them out and refrigerate them. Add them in your breakfast cereal or in other food preparations.

Pregnancy-Safe Pomegranate Recipes

Here are some pomegranate recipes that you can try during pregnancy.

1. Pomegranate Spinach Salad


  • Fresh spinach leaves
  • Pomegranate arils (seeds)
  • Sliced avocado
  • Feta cheese (crumbled)
  • Candied walnuts or pecans
  • Balsamic vinaigrette dressing

How to Make

  1. Wash the fresh spinach leaves thoroughly and pat them dry.
  2. Takea large salad bowl and combine the spinach leaves with pomegranate arils, sliced avocado, crumbled feta cheese, and candied walnuts or pecans.
  3. Drizzle the desired amount of balsamic vinaigrette dressing over the salad.
  4. Toss all the ingredients gently until they are well mixed and coated with the dressing.
  5. Serve the delicious and nutritious pomegranate spinach salad immediately.

2. Pomegranate Yogurt Parfait


  • Greek yogurt (plain or flavoured, as per preference)
  • Pomegranate arils (seeds)
  • Granola
  • Honey (optional)

How to Make

  1. In a glass or a bowl, layer Greek yogurt at the bottom.
  2. Add a layer of pomegranate arils on top of the yogurt.
  3. Sprinkle a layer of granola over the pomegranate layer.
  4. Repeat the layers until you reach the desired amount or the top of the glass/bowl.
  5. Drizzle honey over the top for added sweetness if desired.
  6. Enjoy the delightful pomegranate yogurt parfait as a healthy and satisfying snack or breakfast option.

3. Pomegranate Quinoa Salad


  • Cooked quinoa
  • Pomegranate arils (seeds)
  • Chopped cucumber
  • Diced red bell pepper
  • Chopped fresh mint leaves
  • Crumbled feta cheese
  • Lemon juice
  • Olive oil
  • Salt and pepper to taste

How to Make

  1. In a large mixing bowl, combine the cooked quinoa with pomegranate arils, chopped cucumber, diced red bell pepper, and chopped fresh mint leaves.
  2. Sprinkle crumbled feta cheese over the quinoa mixture.
  3. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper to create the dressing.
  4. Pour the dressing over the quinoa salad and toss gently to combine all the ingredients.
  5. Adjust seasoning as needed and refrigerate the salad for a little while to let the flavours meld together.
  6. Serve the refreshing and nutritious pomegranate quinoa salad as a light meal or a side dish.

4. Pomegranate Avocado Toast


  • Whole-grain bread slices
  • Ripe avocado
  • Pomegranate seeds
  • Crumbled feta cheese
  • Freshly squeezed lemon juice
  • Red pepper flakes (optional, for a hint of spice)
  • Salt and black pepper to taste

How to Make

  1. Toast the whole-grain bread slices until they are crispy and golden brown.
  2. In a small bowl, mash the ripe avocado with a fork, and season it with a pinch of salt, black pepper, and a few drops of freshly squeezed lemon juice.
  3. Spread the mashed avocado evenly on each toasted bread slice.
  4. Sprinkle a generous amount of pomegranate seeds over the avocado layer.
  5. Add some crumbled feta cheese on top for a creamy and tangy flavour (you can use a dairy-free alternative if preferred).
  6. For those who enjoy a bit of spice, sprinkle a pinch of red pepper flakes over the toast.
  7. Serve the pomegranate avocado toast as a wholesome breakfast or a quick and healthy snack.


1. Can Consuming Pomegranate in Pregnancy Make Baby Skin Dark?

No. No scientific evidence proves that eating pomegranates during pregnancy makes the baby’s skin darker.

2. Is It Safe to Consume the White Membrane Surrounding Pomegranate Seeds During Pregnancy?

The white membrane around pomegranate seeds is generally bitter in taste, so avoid eating it when pregnant.

3. Can You Eat Pomegranates in Each Trimester?

Yes, you can eat pomegranates in all trimesters.

Including pomegranates in your pregnancy diet is one of the best ways to ensure that some of your nutritional requirements are met on a daily basis. The benefits of this fruit are manifold, and the complications arise only when it is consumed in excess or if the extract is consumed. Eat the fruit just as you would eat any other healthy item and you would have a safe pregnancy!


1. The Health Benefits of Pomegranates;;

2. Pomegranates, raw;;

3. Yuval Ginsberg, Noor Mfareh, Nizar Khatib,; Maternal pomegranate attenuates maternal inflammation-induced fetal brain injury;;; January 2017

4. Health Benefits of Pomegranate Seeds and Juice;;

5. Pomegranate During Pregnancy: All You Need To Know;;

Also Read: 

Oranges Intake during Pregnancy
Kiwi Fruit in Pregnancy
Pineapple when Pregnant

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