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Can You Eat Pomegranate Seeds?

The short answer to the question “Can you eat pomegranate seeds?” is: yes. Then there is the question, “Should you eat pomegranate seeds?” The short answer is also yes, but why you should do so is the interesting thing.

Then, of course, you need to understand how to eat them. Read on to find the long answers to all these questions.

Closeup of sectioned pomegranate and a whole pomegranate.  If you've never eaten pomegranate before. you may wonder "Can you eat pomegranate seeds?"
If you aren’t familiar with pomegranates, you may be wondering “Can you eat pomegranate seeds?”

What Is a Pomegranate?

A pomegranate is a fruit that comes from a tree that can grow up to 10 meters (33 feet), but is usually trained to remain shorter. A pomegranate is a reddish, round fruit, with what looks like a crown on the end opposite the stalk. The skin is quite hard, but can be cut. When it is cut in half, the pomegranate reveals many seeds.

The name comes from the Greek word meaning ‘many seeded’ and there can be up to 600 seeds in one fruit. In fact, the seeds can be up to one-third of the fruit’s weight.

Pomegranates have been grown in the Mediterranean area for centuries and are now grown in other places in the world.

Can You Eat Pomegranate Seeds?

Not only can pomegranate seeds be eaten, they are also the most often eaten part of the pomegranate fruit.

A pomegranate is actually made up of the skin, pith and seed, which have a kind of jelly-like, juicy flesh around them. The skin is fibrous and not very tasty and the pith is bitter. The seeds, however, are tasty and are also good for you.

Closeup of pomegranate arils.  The answer to "can you eat pomegranate seeds" is yes.

Why Should You Eat Pomegranate Seeds?

On one level, you should eat pomegranate seeds because they are the only edible part of the fruit. So, if you intend to eat a pomegranate at all, it is the seeds you will eat.

Then, the seeds themselves and the surrounding flesh are really, really good for you, which is the main reason why you should eat them.

Is a Pomegranate Seed Just a Seed?

Here, the answer is ‘no’. What we easily call pomegranate seeds are actually called ‘arils’. These are made up of two parts: a white seed and a pocket of juice around it.

Eating a pomegranate seed is only part of what you eat.

How Are Pomegranate Seeds Good For Me?

Pomegranates, particularly their seeds, are described as being a ‘super food’, because they contain a lot of elements that are good for your health. They are also strong antioxidants, which helps to prevent inflammation in your body and also free radical damage.

Don’t think of inflammation simply as being swelling you can see. You can also get internal inflammation, which affects your whole body. Free radicals can affect the way your body fights infections.

Pucinic Acid

The arils contain pucinic acid, which is the main fatty acid. It is part of a group of acids that are linked to weight loss, because they are trans fat, which is healthier for you than saturated fats.

Sugar and Carbs

Pomegranates do contain sugar and carbs, but in a low percentage. You do need carbs and sugars for energy, which a pomegranate can give you.


There is a high percentage of fiber in pomegranate seeds, which is essential for a healthy digestive system. Fiber is important to keep your digestive system working efficiently. It prevents constipation so that waste from the food you eat moves easily through your body, which means less waste trapped in your body, which leads to overall better health. Fiber also helps good bacteria to grow in your gut.


Pomegranate arils contain Vitamins C and K, Potassium and folate.

Vitamin C helps the body to fight diseases by protecting your cells against the negative effects of free radicals.

Vitamin K is useful in helping blood clotting, bone growth and the development of calcium in the body.

Potassium is important in the way that protein and carbohydrates are processed in the body. It means that the muscles and nerves will function properly.

Folate is important in the formation of red blood cells that are important in the growth of healthy blood cells.

When Can I Find Pomegranates?

Display of picked pomegranates.

Pomegranates are a winter fruit and are readily available from fall to late winter. Some retailers will be able to find pomegranates during other seasons.

How Do I Get Hold of Pomegranate Seeds?

The obvious source of pomegranate seeds is the fruit themselves. Over winter, you will find the fruits and seeds in the shops. This does mean you will need to take the seeds out of the fruits yourself.

To do this, you can either hit them out, scoop them out, or pop them out.

To hit or scoop the seeds out of the skins, you must first cut the fruit open lengthwise.

To hit out the seeds, hold the fruit over a bowl and use a wooden spoon to hit the fruit lightly so that the seeds fall into the bowl.

To scoop out the seeds take a spoon and dig it into the fruit to pull out a spoonful of arils.

To pop the seeds out, take a knife and score the whole fruit in quarters. Carefully peel back the skin of each piece and press against the pith to pop the seeds out.

For a more in-depth read on how to remove seeds from pomegranates, visit these links:

Deseeding Pomegranates With Less Mess and Stress

How To Cut Pomegranates

How Do I Use Pomegranate Seeds?

Three jars of pomegranate panna cotta.
Pomegranate Panna Cotta.

You can eat pomegranates on their own as a snack. You can also sprinkle the seeds over dishes such as a salad, or a bowl of oatmeal. The seeds are also tasty as an addition to a drink, such as sangria.

If you find that you have leftover pomegranate seeds, you’ll want to visit this link for information on storing pomegranates and their seeds.

Some Recipes Using Pomegranate Seeds

Here are a few ideas of how to use pomegranate seeds in your diet.

Red, White and Green Salad

  • Cut avocados into cubes.
  • Chop up tomatoes and onions into fairly small pieces.
  • Add the pomegranate seeds.
  • Toss this all with a splash of balsamic vinegar.

Oatmeal With Pomegranate Seeds

  • Add one cup (250 ml) to 1/2 cup (125 ml) of oatmeal. Leave this to stand for 5 minutes.
  • Add a pinch of salt.
  • Cook the oatmeal on medium heat in the microwave for one minute. Take it out and stir, then cook it for a minute again.
  • Drizzle the oatmeal with a teaspoon of honey.
  • Sprinkle with pomegranate seeds.

Summer Fruit Salad

  • Scoop out the flesh of half a papaya with a melon scoop.
  • Shop half a pineapple, a banana and an apple into cubes.
  • Add pomegranate seeds.
  • Mix this all together and drizzle with lemon juice.

Berry and Pomegranate Salad

  • Toss raspberries, pomegranate seeds and blueberries together.
  • Slice strawberries into quarters and add.
  • Sprinkle the salad with castor sugar.
  • Leave it in the fridge for a couple of hours before eating.


Bowl of pomegranate arils and sections of pomegranate in the background.

So, there you have it – the answer to the question, “Can you eat pomegranate seeds?” and much more! Pomegranate seeds are the edible part of the fruit and not only can be eaten, but should be eaten for the many reasons that make them good for your health. (Oh – they are also just simply delicious!)

Do you have a favorite way you enjoy pomegranate seeds? Share it in the comments section below!

Can’t get enough of information about pomegranates? Click this link to read our other blog articles about pomegranates (including some surprising recipe ideas).

Anne Eagan

Thursday 20th of January 2022

Sprinkle pomegranate seeds over pistachio pudding. Yumm.