How To De Seed A Pomegranate In 2 Minutes

With the changing of the season from summer to fall also comes the changes in seasonal fruit. One of my favorites are pomegranates and I’ve loved them since childhood. However, as I’ve gotten older and haven’t had as much time to pick apart a pomegranate seed by seed with a fork, like I did when I was a kid, it made me wonder to myself how to de seed a pomegranate better than I knew how. After a lot of trial and error, and admittedly quite a red pomegranate juice mess in my kitchen, I’ve found a great way to de seed a pomegranate in 2 minutes or less.

How To De Seed A Pomegranate In 2 Minutes - Swolverine

What Is A Pomegranate

Before we get into how to de seed a pomegranate, you may be wondering to yourself, what is a pomegranate? I was fortunate enough to grow up in a very fertile part of California rich in orchards, farms, and fields, which is where I first learned amount pomegranates myself. In fact, California produces 99% of the United State’s pomegranate production. [R]

A pomegranate is a fruit with a tough outer skin, that isn’t edible, and richly juicy, ruby-red seeds hidden within it (known as arils). [R] Originally grown and cultivated in other countries such as Africa, Asian, India, and the Mediterranean regions, pomegranates have been chosen for centuries for their numerous health benefits and believed meanings, like being a symbol of beauty and fertility, as well as being one of the four holy trees for Islam. [R]

RELATED: 4 Powerful Benefits Of Greens + Reds Powders

How To De Seed A Pomegranate In 2 Minutes - Swolverine

When Is A Pomegranate In Season

Pomegranates are typically in season in the fall and early winter months here in the United States. That makes the best time to buy and find a pomegranate in season during the months of October, November, December and January. About 80% of the pomegranate crop here in the states is the ‘Wonderful’ Variety which can be found during this time, however, some other varieties are harvested in late summer. [R]

The pomegranate has been brought to North America and is predominately grown in California with some varietals grown in Arizona. While you can find pomegranate seeds and juice at the store, admittedly for an absurd price, after reading this article you’re going to be able to buy and de seed a pomegranate in no time so that you can enjoy the benefits without the additional price tag of convenience.

What Is A Pomegranate Good For

While pomegranates might seem intimidating, if you can get through their leathery exterior to reach the juicy seeds on the interior, you’re going to reap a lot of health benefits from those little arils. Not only do they boast a unique, tart and sweet taste, suitable for garnishing drinks, salads, chicken and more, the fruit is actually considered a superfood because of its rich antioxidant properties and their ability to prevent or delay cellular damage from free radicals in the body. [R] As compared to other antioxidant rich foods and drinks, like green tea and red wine, pomegranates top the list by having nearly three times as many antioxidants. [R]

RELATED: How Pomegranate Supplementation Can Improve Athletic Performance

Pomegranate Nutrition (4oz or 1/2 cup):

  • Calories: 72
  • Carbs: 27g
  • Sugar: 89g
  • Fiber: 5g (14 percent daily value, or DV) 
  • Potassium 205mg (about 5 percent DV) 
  • Vitamin C: 9mg (about 10 percent DV for men, 12 percent DV for women) 
  • Vitamin K: 3 micrograms (µg) (about 18 percent DV) 
  • Folate: 33 µg (about 8 percent DV) 

How To De Seed A Pomegranate In 2 Minutes - Swolverine

Health Benefits Of Pomegranates

Pomegranates are rich in vitamins, essential minerals, and polyphenols. As one of the most nutrient dense fruits in the entire fruit ecosystem, studies have shown that pomegranates may benefit a wide modalities of training protocols, due to its antioxidant, anti-inflammatory capabilities, and nitrate content. [R] Other health benefits of this superfood include their ability to improve heart health, reduce high blood pressure, improve blood flow for athletes, and protect against certain types of cancer, including the spread of prostate cancer. [R]

RELATED: 7 Powerful Health Benefits Of Pomegranates 

How To De Seed A Pomegranate In 2 Minutes

Wondering how to de seed a pomegranate? You’ve come to the right place. While there’s many different ways to do this, I’ve found this method to be the quickest. Make sure to use a bowl that is big enough that you can hover the pomegranate inside so that if you lose a few seeds or squish some of them, they don’t go flying across the counter, or worse, on your shirt (the juice can stain).

How To De Seed A Pomegranate In 2 Minutes - Swolverine

How To De Seed A Pomegranate - Directions

  1. Cut the crown of the pomegranate without cutting the seeds
  2. Pull the top of the pomegranate off like a crown, pulling out any leftover white matter in the center
  3. Cut down the sides of the pomegranate without cutting the seeds so that it can open up
  4. Separate the segments by pulling them apart without breaking them off
  5. Grab something with a heavy end, like a knife sharpener or large spoon
  6. Holding the pomegranate, turn it over so that the crown is facing into a bowl
  7. Pat the sides of the pomegranate for 1-2 minutes and use your hand to gently encourage the seeds to come out
  8. Fill the bowl of seeds with a little water and pick out the white ribs 
  9. Place in a container for storage

How To Pick A Pomegranate

Picking a pomegranate definitely isn’t hard but you’ll want to look for a couple things to pick a good quality pomegranate. The first thing I check for is the weight of the pomegranate. The heavier it is, the more seeds and more dense the seeds (arils) are within the fruit. The second thing I check for is the health of the outer skin. You want to grab one that has a thick, leathery texture, that is firm and not squishy.

Sometimes you can get away with the thinner skin and squishier ones, but you’ll notice if the seeds are brown or squished inside when you de seed the pomegranate, and you’ll want to avoid eating these ones. Lastly, color is usually a good indication and you want to go for a deeper color over a brighter color for ripeness.

How To De Seed A Pomegranate In 2 Minutes - Swolverine

Pomegranate Supplements

The benefit of Reds powder is that they provide powerful superfoods that are extremely beneficial to your overall health and wellness. They can help improve blood flow, reduce inflammation, and enhance energy levels. If you have a hard time taking vitamins or getting in enough greens and reds throughout the day in your diet, reds are a great way to optimize your nutrient intake.

RECOMMENDED: Greens + Reds Powder by Swolverine (30 servings)

How To De Seed A Pomegranate: Takeaway

Pomegranates boost too much of a benefit to avoid altogether. However, if you don’t know how to de seed a pomegranate on your own, buying the seeds already removed or the juice can prove to be very expensive. We hope that the next time pomegranates are in season you give our method a try.


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