top of page
Writer's picturePlantzMatter

Oxalate Content in Fruits: Where Does Pomegranate Stand?


pomegranate cut in half

Pomegranate is high in oxalate. People know pomegranates for their delicious taste, health benefits, and bright colour. Pomegranates are rich in antioxidants, vitamins, and minerals.


Many health-conscious people enjoy them. If you are worried about oxalates causing kidney stones, limit your consumption of pomegranates.



Oxalate Content in Pomegranates


Pomegranates are nutrient-rich and have oxalates. The amount of oxalates varies based on the fruit's type and ripeness. Pomegranates generally have high oxalate levels. Pomegranates are not as high in oxalates as spinach or almonds. But people watching their oxalate intake should still eat them in moderation.


Table of Oxalate Content in Pomegranates


The information in this table has been sourced from the OHF database to find the link go to the Resource Library and look under Oxalate.


The Health Benefits of Pomegranates


Despite the oxalate content, pomegranates offer many health benefits:


  • Antioxidant Power: Pomegranates are full of antioxidants. Antioxidants fight free radicals in the body. This lowers the risk of chronic diseases.

  • Heart Health: Eating pomegranate can make your heart healthier. It does this by reducing blood pressure and cholesterol levels.

  • Anti-inflammatory Effects: Pomegranates have anti-inflammatory properties. They can reduce inflammation in the body. This can help with chronic conditions.

  • Digestive Health: High in fibre, pomegranates can help maintain a healthy digestive system.

Incorporating Pomegranates into Your Diet


If you're worried about oxalates, you can still enjoy pomegranates without consuming too many oxalates.


  • Moderation is Key: Enjoy pomegranates in moderation. You can enjoy the benefits of seeds by adding a handful to a salad. You can also enjoy the benefits of pomegranate juice by adding a small glass to your diet.

  • Balance Your Diet: Eat pomegranates along with foods low in oxalate to manage your oxalate intake.

  • Stay Hydrated: Drinking lots of water can prevent kidney stones by making oxalates in urine less concentrated.

Conclusion


Pomegranates are healthy to eat and have many benefits. If you are watching oxalates, it's important to watch how many you eat. By knowing how many oxalates are in pomegranates and eating them in moderation, you can still enjoy this fruit.



Comments


bottom of page