Once (maybe twice) each winter, my rural grocery store will stock whole pomegranates. They are a highlight of my winter fruit picks because of their sweet taste and pop of vibrant ruby red. Plus I get a chance to practice mindfulness while freeing the little arils - the seed and juice sacs - from the larger pomegranate. It's not a fast job for me, so I might as well take time to be present.

Nutritionally, a half cup of pomegranate arils contains around 70 calories, 15g carbohydrates, and 3g fiber. They are a source of vitamins and minerals, including vitamin C, folate, and vitamin K. Pomegranates are not a significant source of fat, protein, or sodium. 

Buy

Along with whole pomegranates, stores may sell containers of arils or bottles of pomegranate juice.

• Whole Pomegranate. Look for whole pomegranates that are firm and heavy. Older fruit may be soft or light in weight, which can mean burst arils or decay inside.
• Packaged Arils. Since the arils are already freed from the pomegranate, these are a timesaver! Check a use-by or best-by date before purchasing.
• Juice. Choose 100% juice - or 100% juice blends with pomegranate plus other fruit.

Price

Prices for different pomegranate types - whole, pre-packaged arils, and juice - will vary by season and store location. Choose what fits your budget, effort level, and eating plans.

Store

Store whole pomegranates at either room temperature or in the refrigerator. Once peeled, put the arils in a food-safe container with a lid and refrigerate.  Eat within 7 days. Pre-packaged arils will come from the store refrigerated, so refrigerate those at home too. For shelf-stable bottles of juice, refrigerate once the bottle is opened. 

Prepare

In less than 1 minute, watch me prep a pomegranate. I always have to wipe up juice that threatens to stain my counters and walls, but did I mention peeling apart a pomegranate is meditative for me?  

Remember to wash your hands and the pomegranate before starting. With a knife, cut one end off of the pomegranate. Cut around the rest of the pomegranate in sections and gently pull the sections apart. With or without a bowl of water, release the arils with your fingers or hit a spoon against the outside of each section to pop out the arils. Keep arils that are shiny, bright to deep red, and have their juice sacs intact. Each aril contains an edible crunchy seed around the juice sac. Throw out the arils that are dull, red-brown in color, or shriveled.

Preserve

Follow these directions for freezing the juice from the National Center for Home Food Preservation.

Eat

Use the arils as a garnish or topping, such as in salads or in the Pomegranate and Hemp Hearts with Yogurt linked below. Blend them into smoothies. Use the juice in salad dressings or thicken into syrup for pancakes. Or enjoy eating them plain as part of your daily fruit goals.

Resources

• Pomegranate: Autumn’s nutritional super food, Michigan State University Extension, 2012.
• Ten tips on pomegranates, Michigan State University Extension, 2014.
• FoodData Central, USDA

Post originally published in 2019; content updated in 2025.

About the Author: Caitlin Mellendorf is an Illinois Extension Nutrition and Wellness Educator serving DeWitt, Macon and Piatt Counties in Central Illinois. She is a Registered Dietitian and her work focuses on helping community members gain the knowledge, skills and tools to live healthier, more nutritious lifestyles. This includes providing programs and answering questions about heart health, diabetes, food safety, food preservation, grocery shopping and cooking. You can reach Caitlin by email at chuth2@illinois.edu or call 217.877.6042.