How Many Calories Are in Pomegranate Juice? Higher or Lower Than a Sugar Cube?

How Many Calories Are in Pomegranate Juice vs a Sugar Cube? The Quick Answer

A cup (249 grams) of 100 percent pomegranate juice has about 134 calories and 32 grams of sugar. A standard sugar cube (4 grams) has 16 calories and 4 grams of sugar. So a cup of pomegranate juice equals about 8 sugar cubes in calories (134 divided by 16) and exactly 8 in sugar (32 divided by 4). Per 100 grams, pomegranate juice has 54 calories while sugar cubes have 387, which is more than seven times higher. Juice is mostly water, 85 percent, so it is much lighter by weight, but a glass contains far more total sugar than any single cube.

Pomegranate juice is often described as a superfood drink because of its polyphenols, and it is widely drunk in Iran, the Middle East and beyond. Its tart, deep red flavor makes it feel less sweet than orange juice, and that can hide how much sugar it has: 32 grams per cup is higher than orange juice (21 grams) and close to cola (26 grams). This guide compares pomegranate juice and sugar cubes by the glass, by the cube and by 100 grams, converts different juice sizes into cubes, compares nutrients and glycemic index, and offers tips on portions and lower-sugar ways to enjoy it. Three comparison tables and an FAQ are included.

A cup of pomegranate juice contains the sugar of about eight cubes

How Many Calories Are in Pomegranate Juice?

How Many Calories Are in Sugar Cubes?

Pomegranate Juice vs Sugar Cube: Calories Compared

By weight, a sugar cube has seven times the calories of juice, but a glass of juice weighs 62 times as much as a cube, so a glass delivers the calories and sugar of 8 cubes. A cup is already more than the daily added-sugar limit for women of 25 grams, if the sugar counted as added, though juice sugar is naturally part of the fruit.

Pomegranate Juice vs Sugar Cube: Nutrition Compared

Pomegranate juice provides potassium, vitamin K and polyphenols along with its sugar

Which Has More Calories: Pomegranate Juice or a Sugar Cube?

Per gram, a sugar cube has more calories. Per serving, juice has more. For visualization, a 200 milliliter glass of pomegranate juice (108 calories) is like eating 6.75 sugar cubes, and a cup is 8.4. The juice does provide potassium, vitamin K and polyphenols that sugar cubes lack, but the sugar load is comparable. People often underestimate the sugar because the taste is tart. A small glass of 100 to 150 milliliters is a more suitable portion.

How Many Sugar Cubes Are in Different Sizes of Pomegranate Juice?

Dividing the sugar in grams by 4 gives the cube count. A 30 milliliter shot has about one cube; a 100 milliliter small cup has 3.2; a 200 milliliter glass 6.4; and a half liter bottle 15.8. People who drink a bottle in a day take in nearly 16 cubes of sugar from juice alone. For comparison, the World Health Organization suggests staying below about 6 cubes of free sugar a day for additional benefit.

Fresh juice from one pomegranate yields about 100 to 150 milliliters

How Much Juice Does One Pomegranate Make?

A medium pomegranate yields about a cup of arils (174 grams) and, when pressed, roughly 100 to 150 milliliters of juice, about half a cup. That means a 250 milliliter glass of fresh juice takes around two pomegranates. Fresh homemade juice has about 54 calories per 100 milliliters, similar to bottled 100 percent juice. Blending whole arils with water and straining gives juice with fewer calories, but also less flavor.

Is the Sugar in Pomegranate Juice Different From Sugar Cubes?

Pomegranate juice sugar is mostly glucose and fructose in nearly equal parts, with a bit of sucrose, similar to table sugar once digested. What is different is the package: juice brings potassium, vitamin K and polyphenols. Studies have found that pomegranate polyphenols may blunt some effects of the sugar in lab tests, but these effects are small. In practice, your body responds to the sugar load in a glass of pomegranate juice much as it does to eight cubes, though the polyphenols may give additional benefits for blood vessels.

How Does Pomegranate Juice Affect Blood Sugar?

Pomegranate juice has a glycemic index of about 50 to 55, close to orange juice, and a glycemic load of about 16 per cup, which is moderate to high. Eight sugar cubes (32 grams) have a glycemic index of 65 and a glycemic load of 21. So juice raises blood sugar less than cubes, but not by a lot. Some studies suggest pomegranate polyphenols improve insulin sensitivity, yet drinking large amounts may raise blood sugar in people with diabetes. They are best advised to eat the whole arils instead.

What About Heart Health Claims for Pomegranate Juice?

Small trials have found that drinking 150 to 250 milliliters of pomegranate juice daily for several weeks lowered blood pressure by 3 to 5 millimeters of mercury and improved markers of artery function. Antioxidant activity is high, but the sugar content is also high, so a daily glass adds 134 calories. The same benefit may be possible from the whole fruit or from unsweetened extracts, which add less sugar. Juice may interact with certain medicines such as warfarin and some statins.

How Can You Enjoy Pomegranate Juice With Less Sugar?

Dilute it half and half with sparkling water for a spritzer at 67 calories and 16 grams of sugar per 250 milliliters. Add a splash of juice to a pitcher of water with mint, or use a tablespoon of pomegranate molasses in a salad dressing. Eating the arils gives fiber and keeps the sugar bound in the fruit. Choose juice labeled 100 percent with no added sugar.

Which Should You Choose?

For nutrition, pomegranate juice is better than sugar cubes, since it provides polyphenols and potassium. For health, the best choice is the whole fruit or a small glass of juice. Treat juice as a sweet drink equal to eight cubes in a cup, and keep portions to 100 to 150 milliliters with a meal. If you need sweetness for tea, small amounts of sugar are lower in calories than a glass of juice, but they offer nothing else.

How Does Pomegranate Juice Compare With Other Drinks in Sugar Cubes?

Counting cubes is the easiest way to compare drinks. Pomegranate juice at 8 cubes per cup is higher than orange juice (5.2) and apple juice (6) and similar to cola (6.5) or grape juice (9). Unsweetened tea, water and sparkling water contain none. A shot of 30 milliliters is under one cube, which makes concentrated shots a better way to get the flavor.

How Much Pomegranate Juice Equals the Daily Sugar Limit?

The World Health Organization suggests keeping free sugars below 10 percent of energy, or about 50 grams on a 2,000 calorie diet, and ideally below 5 percent, about 25 grams. A 200 milliliter glass of pomegranate juice has 25.4 grams, reaching the ideal limit by itself. A half cup has 16 grams, about 64 percent of the 25 gram limit. If you have juice, plan the rest of the day with little other free sugar.

What Is the Difference Between Fresh Juice, Bottled Juice and Pomegranate Drinks?

Fresh juice squeezed from arils has no additives and a rich flavor. Bottled 100 percent juice may come from concentrate, and can be pasteurized for safety. Pomegranate drinks, nectars and cocktails are often blended with apple or grape juice or sweeteners, lowering the polyphenol content and raising the sugar. Read the front label for 100 percent pomegranate juice, and the ingredient list for blends and added sugar. Pomegranate molasses is a thick reduction, with about 60 calories per tablespoon, and is used for flavoring, not drinking.

Is Pomegranate Juice Safe for Everyone?

Most people can drink it, but some should be careful. Anyone taking warfarin, certain statins, or blood pressure medicines should consult a doctor because pomegranate can interact with liver enzymes involved in drug metabolism, although the effect is smaller than with grapefruit. People with diabetes need to account for the sugar. Those on potassium-restricted diets for kidney disease should limit juice, which has 533 milligrams of potassium per cup. Pregnant women can drink pasteurized juice in moderation.

How Many Calories Would You Save by Cutting Juice or Cubes?

A person who drinks one cup of pomegranate juice daily consumes 134 calories, about 48,900 calories a year, which is equivalent to roughly 6.4 kilograms of body fat if added to an otherwise stable diet. Reducing to a half cup halves that. Replacing the daily glass with the whole arils (a half cup, 72 calories) saves 62 calories a day. The same person who sweetens three cups of tea with two cubes each uses 93 calories on cubes, which can be reduced by half with little trouble.

What Do Dietitians Suggest for Pomegranate Juice Lovers?

Dietitians recommend treating pomegranate juice as a sweet drink rather than a health supplement. If you enjoy it, drink a small glass of 100 to 150 milliliters with a meal, dilute it with water, and balance the rest of the day with low-sugar foods. To get the benefits of pomegranate polyphenols with less sugar, eat the arils on salads and yogurt, use pomegranate molasses sparingly in cooking, or drink unsweetened pomegranate peel tea, which is traditional in some regions.

What Nutrients Does a Glass of Pomegranate Juice Provide?

A cup of pomegranate juice provides more than half the daily vitamin K need, a good amount of potassium, folate and small amounts of magnesium and phosphorus. It has almost no vitamin C, in contrast to orange juice, although fresh arils have around 10 milligrams per 100 grams. The distinctive part is polyphenols such as punicalagins, ellagic acid and anthocyanins, which are present in much larger amounts than in most other juices.

How Do Pomegranate Juice and Sugar Cubes Affect Teeth?

Pomegranate juice is acidic, with a pH of about 3.0 to 3.4, and sugary, so frequent sipping can erode enamel and promote cavities. Sugar cubes held in the mouth during tea sipping also feed bacteria. The best defence is to drink juice with meals, use a straw, rinse the mouth with water afterward, and wait about 30 minutes before brushing, since brushing immediately can wear softened enamel. Pomegranate juice may stain teeth and clothing.

Final Comparison at a Glance

What Is the Bottom Line?

Pomegranate juice carries the sugar of about eight cubes per cup, along with potassium and polyphenols. It is a better drink than soda, but still a sugary one. Keep portions small, choose whole arils when possible, and count the juice as part of your daily sugar allowance.

Key Takeaways: Pomegranate Juice vs Sugar Cube Calories

A cup of pomegranate juice has about 134 calories and 32 grams of sugar, equal to about eight sugar cubes. Per 100 grams, juice has 54 calories and cubes 387. Juice gives potassium and polyphenols, but it is a sugary drink, so keep to a small glass or choose whole arils.