How To Seed a Pomegranate1

How To Seed a Pomegranate

Pomegranate seeds are loaded with antioxidants, and are great sprinkled over everything from lemon pie filling to cheese and crackers.

How To Seed a Pomegranate1

Did you know…

  • Arils are the juicy red fleshy part that surrounds the seed (the seed is edible). When referring to pomegranate seeds, it includes both the aril and the seed.
  • 100g of seeds contain 83 calories, 4g of soluble and insoluble dietary fibers, provides 17% of your RDA of vitamin C, and is also a good source of many B-complex groups of vitamins such as pantothenic acid (vitamin B-5), pyridoxine, folates, and vitamin K, and minerals like copper, calcium, potassium, and manganese.
  • Nutritionists suggest eating the seeds to help in weight reduction and controlling cholesterol.
  • The anti-oxidant Punicalagin found in pomegranate juice has been found to be effective in reducing heart-disease risk factors by eliminating harmful free radicals from the body. As well as helps to boost immunity, improve circulation, and offers protection from cancers.
  • The pomegranate season generally lasts from November to January. You can store them for up to three months in your refrigerator, wrapped in a plastic bag.
  • 1 Pomegranates will yield 1/2 cup of juice
  • 1 Pomegranate contains 1/2 – 3/4 cup of seeds
  • When choosing, select fruits that are heavy for their size
  • Store whole fruit at room temperature for a few days, refrigerate for up to 1-2 weeks, or freeze for up to 6 months.
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Step by Step Instructions

How to break down a pomegranate

  1. Core the top out of the pomegranate
  2. Along the flat sections of the pomegranate, lightly score the skin around the middle with a sharp knife, then pull apart the two halves (or you can quarter it if you like). You can just cut it in half, but you will lose some of its precious juice!
  3. Holding one half in your hand, cut side down over a large bowl, use a heavy spoon and whack the top of the pomegranate to release the seeds. Discard any white membranes, and the outer skin.
  4. Seeds will store for up to 5 days in a sealed container in your refrigerator.

Let’s Eat!

  • Eat them on their own (yes, you eat the seed inside the red juicy part too – that’s where all the fiber is).
  • Sprinkle some seeds over: GF baguette slices with cream/goat cheese, hummus dip, lemon filling tart, mixed green salad, creamy butternut squash soup, mixed with yoghurt, or a rich chocolate cheesecake.
  • Juice the seeds: and drink it straight, add to smoothies, or to your favorite martini!


Here are some delicious recipes you can sprinkle some pomegranate seeds on:

See also
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One Comment

  1. Thank you for this article. I remember eating pomegranates when I was younger but haven’t had them in years. I was intimidated to try them again since I didn’t remember how to seed them. Now I’m looking forward to them coming in season so I can add them to my grocery list!

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