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Is POM POM pomegranate juice good for you?

Pomegranate juice has become an increasingly popular beverage in recent years, touted for its potential health benefits. POM POM is one of the most well-known brands of pomegranate juice. But is drinking POM POM pomegranate juice actually good for you? Let’s take a detailed look at the nutrition facts, health claims, and potential downsides of this trendy juice.

Nutritional Contents of POM POM Pomegranate Juice

First, let’s examine the basic nutritional contents of POM POM pomegranate juice. An 8 ounce serving or 240 ml of POM POM juice contains:

Nutrient Amount
Calories 140
Total Carbohydrates 33 g
Sugars 31 g
Protein 0 g
Vitamin C 22% DV
Vitamin E 4% DV
Thiamin 4% DV
Riboflavin 4% DV
Niacin 4% DV
Vitamin B6 4% DV
Folate 2% DV
Pantothenic Acid 0% DV
Calcium 0% DV
Iron 0% DV
Potassium 4% DV

As you can see, POM POM juice is high in natural sugar and carbohydrates. An 8 ounce serving contains 140 calories, all of which come from carbohydrates. It has 31 grams of sugar, which is comparable to many sodas. The juice is also lacking in protein, fiber, and other essential nutrients like calcium and iron. However, it does contain 100% of your daily vitamin C, as well as small amounts of vitamins E, B6, and other B vitamins.

Potential Health Benefits

POM POM juice has been widely marketed for its potential health benefits. Here are some of the ways pomegranate juice is believed to be good for you:

Rich in Antioxidants

Pomegranates contain powerful antioxidant compounds called punicalagins and anthocyanins. These antioxidants give pomegranate juice an intense red color. They may help counteract oxidative stress and inflammation in the body, which are risk factors for many chronic diseases.

May Improve Heart Health

Studies suggest that drinking pomegranate juice can help decrease LDL “bad” cholesterol, improve blood pressure, and make arteries more flexible. These effects may reduce the risk of heart attacks, stroke, and atherosclerosis.

Anti-Inflammatory Effects

The antioxidants in pomegranate juice have anti-inflammatory properties. Drinking it regularly may help reduce inflammation in the gut, joints, and throughout the body.

May Have Anticancer Effects

Test tube and animal studies indicate that pomegranate compounds may slow cancer cell reproduction and even induce apoptosis (cell death) in cancer cells. More research is needed to confirm if this applies to humans.

Could Boost Memory

Studies in mice suggest pomegranate juice may improve memory function by enhancing synaptic activity in the brain. This may help delay memory loss, but human research is limited.

May Protect Against Infections

Pomegranate juice has antiviral and antibacterial properties which may strengthen the immune system and help fight infections. However, most evidence is from lab studies so far.

Potential Downsides of Drinking POM POM Juice

While pomegranate juice may offer some health perks, there are also some potential downsides to consider:

High in Sugar

POM POM juice contains 31 grams of sugar per 8 ounce serving. That’s almost as much as a can of soda. Too much added sugar can contribute to obesity, diabetes, heart disease, and other problems.

May Interact With Medications

Pomegranate juice inhibits enzymes in the liver that metabolize medications. Drinking it may strengthen the effects and increase side effects of certain medications. People on medication should consult their doctor before drinking it regularly.

Contains Fructose

POM POM juice is sweetened with fructose, a fruit sugar that may raise the bad LDL cholesterol when consumed in excess. Fructose also does not make you feel as full compared to other sugars.

High in Calories

At 140 calories per 8 ounce serving, POM POM juice is relatively high in calories compared to other beverages. Drinking multiple servings per day can contribute to weight gain.


Pomegranate juice has a high acid content. This may irritate sensitive stomachs and cause heartburn or reflux in some people.

Dental Erosion

Acidic drinks like POM POM juice can erode tooth enamel over time. Swishing with water after drinking it may help protect your teeth.

Is POM Wonderful 100% Pomegranate Juice Healthier?

POM Wonderful is another popular brand of pomegranate juice. It’s 100% pure pomegranate juice, whereas POM POM is a blend of pomegranate and other fruit juices. Is 100% pomegranate juice necessarily healthier?

POM Wonderful contains slightly higher amounts of some antioxidants like vitamin C and anthocyanins. However, it’s also much higher in natural sugar and calories. An 8 ounce serving has:

  • 180 calories
  • 40 grams of sugar

So while POM Wonderful offers more pomegranate benefits, it may be more problematic for people watching their sugar and calorie intake. POM POM dilutes the sugar content by blending the juice with other lower sugar fruits.

Should You Drink Pomegranate Juice Daily?

Due to its high sugar and calorie content, pomegranate juice should be enjoyed in moderation as part of an overall healthy diet. Here are some guidelines for how to include it:

  • Limit intake to 4-8 ounces per day
  • Drink it alongside a meal, not on an empty stomach
  • Avoid drinking multiple servings in one sitting
  • Brushing teeth after drinking can prevent erosion and decay
  • Individuals with diabetes, weight problems, or medication interactions should be cautious
  • Always check with your doctor about potential benefits and risks

Pregnant women should also be wary of excessive pomegranate juice intake. While small amounts are likely safe, large quantities may have effects on hormones and induce labor.

Should You Take Pomegranate Supplements or Extract?

Many pomegranate supplements and extracts are now available in pill form. These provide concentrated doses of pomegranate polyphenols and antioxidants without the sugar content. But is taking these supplements as beneficial as drinking juice?

There is limited evidence about the effectiveness of pomegranate extract pills. While they should provide antioxidant benefits, they often lack the full nutritional profile of the whole fruit. Juice offers an array of plant compounds and vitamins rather than just isolated polyphenols.

That said, supplements may be a lower calorie and more convenient way to get pomegranate benefits for some people. As with any supplement, it’s best to consult your healthcare provider before taking pomegranate extract regularly.

Other Ways to Eat Pomegranates

If you want to cut down on sugar but still enjoy pomegranates, there are other ways to add them to your diet including:

  • Eat them whole and fresh
  • Add arils to salads, yogurts, cereals, etc
  • Make a puree sauce for meat or veggie dishes
  • Mix into a smoothie along with other fruits
  • Use pomegranate molasses in marinades, dressings, and glazes
  • Make pomegranate tea from dried pomegranate peels
  • Look for pomegranate powder to add to drinks or baked goods


POM POM pomegranate juice provides a solid dose of antioxidants and vitamin C. However, it is high in natural sugar like all pomegranate juices. Drinking 4-8 ounces per day may offer benefits for heart health, inflammation, memory, infections, and more. However, drinking it in excess can counteract any benefits due to its sugar and calorie content.

Pomegranate juice is likely safe when enjoyed in moderation as part of a balanced diet. But it should not be seen as a miracle cure-all. As with any fruit juice, it is best to consume pomegranates in whole food form as often as possible. Speak to your doctor to see if drinking pomegranate juice is right for your individual health needs.