Plant
Raw pomegranate
USDA description: Pomegranate, raw
How raw pomegranate scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Raw pomegranateExcellent
| Starting score | 100 |
| Fructose | -7.9 |
| Fiber | +4.4 |
| Cherry/Berry | +3 |
| Nutrient Gaps | -2 |
| Vitamin C | +1.8 |
| Purine Load | -0.9 |
| 5 smaller factors | +0.7 |
| Protective bonus cap | -1.4 |
| Final score | 98 |
Raw pomegranate scores 98 out of 100 and sits in the excellent band. Among the lower-risk choices for most people with gout, and often carries protective nutrients.
Penalties took 11.3 points off a starting score of 100, and protective factors added 9 back (trimmed from 10.4: bonuses can offset at most 80% of the penalties). Every factor is listed in full below.
Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat1.2 g
- Saturated Fat0.12 g
- Sodium3 mg
- Dietary Fiber4 g
- Total Sugars13.7 g
- Protein1.7 g
- Calcium10 mg
- Iron0.30 mg
- Magnesium12 mg
- Vitamin C10.2 mg
- Folate38 ug
- Water77.9 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 fruit250 g
- 1 cuptypical175 g
- Quantity not specified88 g
Where the purine figure comes from
No direct purine measurement has been published for this food, so the score uses the measured median for its category (fruit).
We rate this a good confidence estimate.
How purines affect the score →Nutrition values from the USDA FoodData Central database.
Scoring rationale
Every factor, in full
Each row shows the points a factor moved, what drove it, and the studies behind its weight.
- -7.9Long-term
FructoseLong-term
An estimated 5.7 g of fructose per 100 g, scaled 1.8x for the typical portion. Reduced 70% because whole fruit blunts the fructose effect.
Evidence: Choi HK 2008, BMJ · Choi HK 2010, JAMA
- +4.4Long-term
FiberLong-term
4 g of dietary fiber per 100 g, scaled 1.8x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- +3Flare risk
Cherry/BerryFlare risk
Cherry and berry anthocyanins are linked to fewer flares (odds ratio 0.65).
Evidence: Zhang Y 2012, Arthritis Rheum
- -2Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 4 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
- +1.8Long-term
Vitamin CLong-term
10.2 mg of vitamin C per 100 g, scaled 1.8x for the typical portion. Vitamin C helps the kidneys excrete urate.
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2011, Arthritis Care Res
- -0.9Flare risk
Purine LoadFlare risk
10 mg of purines per 100 g, weighted 0.45x as a plant source and 1.8x for the typical portion: 8 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- +0.7Long-term
FolateLong-term
38 µg of folate per 100 g, scaled 1.8x for the typical portion.
Evidence: Lyu LC 2017, Am J Clin Nutr
- +0.5Long-term
MagnesiumLong-term
12 mg of magnesium per 100 g, scaled 1.8x for the typical portion.
Evidence: Li X 2015, BMJ
- -0.3Long-term
Saturated FatLong-term
0.12 g of saturated fat per 100 g, scaled 1.8x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -0.1Long-term
SodiumLong-term
3 mg of sodium per 100 g, scaled 1.8x for the typical portion.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -0.1Long-term
Calorie DensityLong-term
83 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
Keep looking
Similar foods in fruit
Fruit, NFS
Fruit · Excellent
Fruit salad, fresh or raw, excluding citrus fruits, no dressing
Fruit · Excellent
Fruit salad, fresh or raw, including citrus fruits, no dressing
Fruit · Excellent
Honeydew melon, raw
Fruit · Excellent
Mango, raw
Fruit · Excellent
Orange, canned, in syrup
Fruit · Excellent
Common questions
About raw pomegranate
Look up any food's Food Index score
Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.