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Whole pomegranate arils are the better choice if you want the fruit’s fiber; strained pomegranate juice contains very little. Juice may affect blood pressure, according to pooled human trials, but that does not prove it prevents or treats heart disease. Compare actual serving sizes and labels, and don’t use juice in place of prescribed care.
What differs nutritionally: arils retain fiber
The clearest nutritional difference is fiber. The American Heart Association reports that a half-cup of pomegranate arils provides 72 calories, 16 grams of carbohydrate and 3 grams of fiber. Strained juice contains very little fiber because the arils’ edible material is separated from the liquid.
For a separate, equal-weight comparison, secondary nutrition pages reproducing USDA FoodData Central records list raw pomegranate at 83 calories, 18.7 grams of carbohydrate and 4 grams of fiber per 100 grams; 100% pomegranate juice is listed at 54 calories, 13.1 grams of carbohydrate and about 0.1 gram of fiber per 100 grams. These are per-100-gram database figures, not a comparison of a typical serving of arils with a glass of juice, and records and products can vary. Nutrition values reproduced from USDA FoodData Central records.
USDA Agricultural Research Service has also noted that whether seeds are included affects whole-fruit nutrient analysis. Its historical comparison reported 4 grams of fiber per 100 grams in a seed-inclusive pomegranate sample, versus 1 gram per 100 grams in an older USDA SR value. That analytical comparison is useful context, not a guarantee for every current fruit or juice. USDA Agricultural Research Service, 2008.
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- 100% Pomegranate juice: Every bottle of POM is made with the juice from whole pressed California pomegranates and nothing more
- Good Potassium Source: Potassium is an electrolyte that supports healthy muscle function
- Healthy Diet: POM Wonderful is part of a nutritious diet for everyone - even pregnant moms!
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How to compare a serving of juice with arils
Don’t equate a half-cup of arils with an unspecified glass of juice. Serving sizes differ, and calorie and carbohydrate totals depend on how much you consume and on the product. Check the serving size and nutrition facts on the package, along with the ingredient list. If you want juice, confirm whether the product is 100% pomegranate juice rather than assuming all pomegranate-labeled drinks have the same composition. No particular brand is endorsed here.
Arils can be eaten as they are or added to foods such as salads and smoothies. The American Heart Association also suggests using them in soups; the rind and white membranes are not for eating. American Heart Association News, 2021.
Rank #2
- The information below is per-pack only
- 32 fluid ounce pomegranate juice
- 100% pomegranate juice from concentrate
- Natural pomegranate flavor
- Non-GMO ingredients
Does pomegranate juice lower blood pressure?
Some pooled analyses of human trials report modest average reductions, but the findings do not tell an individual what will happen or establish juice as a treatment.
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- A 2023 review pooling 14 trials with 573 participants reported a 5.02 mmHg reduction in systolic blood pressure. Its subgroup results varied by dose and duration; those analyses should not be turned into a recommended therapeutic dose. 2023 review.
The trials’ populations, products, doses and durations differ. These pooled estimates describe study averages, not a guaranteed response, and blood-pressure changes are risk-factor findings—not proof of fewer heart attacks or longer life. The American Heart Association says the effect of pomegranates on heart disease is not known and requires further study. American Heart Association News, 2021.
Rank #3
- ANTIOXIDANT SUPERPOWER: Every pure, delightful sip of POM Wonderful unleashes the power of antioxidants which help combat unstable molecules—called free radicals—that can cause damage to your body over time.
- 100% POMEGRANATE JUICE: Each 16 fl oz bottle contains the juice from FOUR handpicked, whole-pressed, non-GMO Project Verified, California-grown pomegranates
- GOOD POTASSIUM SOURCE: Potassium is an electrolyte that supports healthy muscle function
- HEALTHY DIET: POM Wonderful is part of a nutritious diet for everyone - even pregnant moms!
- HEALTHY BUZZ️: Mix POM Wonderful in a cocktail – it makes the perfect ingredient for an antioxidant-infused POMtini️!
Does pomegranate juice lower cholesterol?
The evidence is unsettled. A 2016 review of 12 trials involving 545 people found no significant overall effect on plasma lipids. 2016 lipid review.
A 2025 meta-analysis of 53 randomized trials and 2,306 participants examined pomegranate supplementation, not juice alone in every trial. It reported small changes in some outcomes, including total cholesterol, but no substantial changes in several others, including LDL cholesterol and triglycerides. The authors called for longer trials and larger samples. These findings do not establish that drinking pomegranate juice prevents cardiovascular disease. 2025 meta-analysis.
Rank #4
- POMEGRANATE JUICE WITH ONLY 1 INGREDIENT: Our organic pomegranate juice is only made with only 100% pure organic pomegranate. Tastes great on its own, with club soda, sparkling water or mixed in smoothies and other drinks
- DRINK ON THE GO: These 8.4 fl oz bottles are ready to drink and perfect for on the go compared to pomegranate powder or pomegranate juice concentrate. Taste the health benefits of pure organic pomegranate in every sip!
- COLD PRESSED JUICE: All of our fruit and vegetable juices are cold-pressed, never made from concentrate, and never diluted. We make our juices without added sugar, preservatives, or artificial flavors. Nothing added, everything gained
- POMONA ORGANIC JUICES: Each juice is 100% USDA Organic, vegan, kosher, and gluten-free. All of our flavors are full of fresh fruit and veggies, providing an excellent, natural source of antioxidants, nutrients, dietary fiber, vitamins, and minerals
- SHIPPED IN GLASS BOTTLES: POMONA organic juices are shipped in non-toxic glass bottles which are BPA, BPS, and DEHP free. Each 12 pack comes with 8.4 oz sustainable glass bottles. Better for you, better for the environment
What the evidence can—and cannot—tell you
Trials reporting changes in blood pressure or cholesterol measure risk factors, not whether people have fewer cardiovascular events. The available evidence does not establish that whole pomegranate or its juice is superior for heart-disease outcomes, nor does it show that either form prevents or treats heart disease. The 2016 blood-pressure review authors wrote, “This evidence suggests it may be prudent to include this fruit juice in a heart-healthy diet,” while also calling for further clinical investigation. 2016 systematic review.
Medication and practical considerations
If you take blood-pressure medicine, ask a healthcare professional before making pomegranate a regular part of your diet. The American Heart Association’s article also flags possible effects involving some medicines, including statins and warfarin. That is a reason to check your own medication regimen, not a complete interaction assessment or advice to change a medicine on your own. American Heart Association News, 2021.
Best Value
- 32 fluid ounce pomegranate juice
- 100% pomegranate juice from concentrate
- Natural pomegranate flavor
- Non-GMO ingredients
- Kosher certified
For a food choice, use the form that fits your priorities: arils if retaining fiber matters most, or juice if convenience matters and its serving size and label fit your needs. Neither should replace established heart-health care.
Quick Recap
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