Pomegranate Seeds
Learn the easiest, mess-free method to extract the vibrant, jewel-like seeds (arils) from a pomegranate. Perfect for snacking, garnishing Indian dishes like raita and chaat, or adding a nutritious boost to salads and desserts.
For 4 servings
5 steps.
- 1
Step 1
- a.Prepare the Pomegranate: Using a sharp knife, slice off about 1/2 inch from the top (crown end) and bottom of the pomegranate.
- 2
Score the Skin: Identify the natural ridges that run from top to bottom
- a.Make shallow vertical cuts along these ridges, just through the red peel. Be careful not to cut deep into the seeds.
- 3
Open the Fruit: Gently pull the scored sections apart with your hands
- a.The pomegranate should open up like a flower, exposing the clusters of seeds.
- 4
De-seed in Water: Fill a large bowl with cool water
- a.Submerge one section at a time and use your fingers to gently push the seeds (arils) away from the white membrane. The seeds will sink to the bottom while the pith floats to the top.
- 5
Clean and Drain: Skim off the floating white pith from the water's surface
- a.Carefully pour out the water, using a strainer to catch the seeds. Pat the seeds dry with a paper towel. They are now ready to use or store.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Wear an apron or dark clothing, as pomegranate juice can stain.
- 2Choose a pomegranate that feels heavy for its size with firm, smooth, and unblemished skin.
- 3The water method is the cleanest way to de-seed, preventing juice from splattering.
- 4For a quicker (but messier) method, hold a pomegranate half cut-side down over a bowl and firmly tap the back with a wooden spoon to release the seeds.
- 5Store fresh pomegranate seeds in an airtight container in the refrigerator for up to 5 days.
Adapt it for your goals.
Why this is on our healthy list.
Rich in Antioxidants
Pomegranates are loaded with powerful antioxidants like punicalagins and anthocyanins, which help protect your body from free radical damage.
Supports Heart Health
The antioxidants in pomegranates may help lower blood pressure and reduce cholesterol levels, contributing to better cardiovascular health.
Anti-Inflammatory Properties
The compounds in pomegranates have potent anti-inflammatory effects, which can help reduce inflammation throughout the body.
High in Fiber
Pomegranate seeds are a good source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain a healthy gut.
Frequently asked questions
A half-cup serving (about 87g) of pomegranate seeds contains approximately 72 calories. They are low in calories but high in nutrients.