Pomegranates are the crown jewels of the fruit universe. For starters, there are those dazzling ruby-red-coated seeds to uncover when you mine the insides. And much like precious gems, pomegranates aren’t always easy—or cheap—to come by, alas. The good news: You’re likely to have better luck during harvest time, which runs from September to December. Here’s how to make the most of peak pomegranate season. 

This article comes from Nutrition Action. We don't accept any paid advertising or corporate or government donations. Any products recommended by Nutrition Action have been vetted by our staff of nutritionists and are not advertisements by the manufacturers.  

How to select a pomegranate and remove the seeds

For juicy, fresh fruit, look for pomegranates that feel heavy for their size. At home, you can store fresh pomegranates for up to two months in the fridge.

Ready to dig in? Pomegranates’ edible seeds are really “arils”—that is, sacs of juice with seeds inside. (The white, bitter membrane that the arils are embedded in and the hard rind aren’t meant to be eaten.) To stop the arils from flying or spraying juice while you separate them from the inner white membrane, cut your pomegranate into chunks, then submerge them in a large bowlful of water while you pluck away. The white stuff floats to the top while the edible seeds sink to the bottom. Voilà.

To help you sidestep the de-seeding, many supermarkets sell plastic tubs of refrigerated arils or bags of frozen ones. But you could easily wind up paying for a soggy, less-crisp texture and plastic packaging waste. Our take: In this case, fresh is best. 

Pomegranate nutrition

A standard 5 oz. serving of pomegranate arils (about 3/4 cup) has an impressive 6 grams of fiber, plus 15 to 20 percent of a day’s vitamin C, folate, and vitamin K, all for around 120 calories.

While the tiny arils pack in the nutrients, don’t get carried away with claims that pomegranate—or any other fruit or vegetable—is a superfood or an “antioxidant superpower.” Is pomegranate better for you than blueberries, raspberries, mangos, or some other fruit? It’s not clear. But they’re all healthy, each has its nutrient perks, and most of us could stand to eat more fruits and vegetables, period. So play the field!

Just don’t put pomegranate arils in the same category as pomegranate juice. While both supply nutrients like folate and vitamin K, only the arils offer fiber. And although every cup of juice has as many calories as a serving of arils, drinking juice is unlikely to fill you up like chewing on whole, crunchy seeds. 

Healthy ideas and recipes to use pomegranate

Fun fact: An average pomegranate contains about 600 arils, according to a produce industry group. How to use them all? Sweet, tart, juicy, and crunchy, the arils are great sprinkled on yogurt or oatmeal, a welcome addition to a winter salsa, or the perfect topper for a mocktail or other sparkling water-and-fruit concoction.

Pomegranate is also right at home in green salads and grain dishes like quinoa, farro, or couscous pilafs. Try one of these healthy recipes from our recipe collection: 

• Pomegranate & Pistachio Salad – Pomegranate is gorgeous in this green salad, but you can also swap it for another fruit like oranges or pears.
• Quinoa & Winter Fruit Salad – In this whole-grain salad, neutral-tasting quinoa is a backdrop for bursts of flavor from oranges, pomegranate, and fresh herb leaves.
• Waldorf Salad Redux – Sweet-tart pomegranate and apples add a nice contrast to this savory salad of kale, cauliflower, and chives.
• Wild Rice & Pomegranate Salad – A bit of wild rice (or another leftover cooked whole grain) can boost your salad to the next level with a toothsome chew, along with a pleasant crunch from pomegranate arils.