When can babies eat Pomegranate Seeds?
From 6 months
Start with: Thin liquid or mixed into smooth purees.
Pomegranate arils (seeds) are tiny nutritional powerhouses filled with polyphenols, which are potent antioxidants. However, for babies, the hard inner seed and the small shape of the aril pose a major choking risk. For infants, pomegranate is best served as juice or mixed into purees.
How to serve Pomegranate Seeds, by age
- 6mo
From 6 months: Thin liquid or mixed into smooth purees.
NEVER serve whole seeds. You can offer a few teaspoons of 100% fresh pomegranate juice (diluted with water) or stir a little juice into an apple or pear puree to introduce the flavor and antioxidants.
- 9mo
From 9 months: Juice or juice-reduction swirl.
Whole seeds remain a high choking risk. Continue to serve only in juice form or as a pomegranate juice reduction drizzled over yogurt or infant cereal. Do not offer whole arils even if the baby has teeth.
- 12mo
From 12 months: Thoroughly smashed arils (if offered).
Still a choking risk. Most experts recommend waiting until age 3 or 4 for whole arils. If you choose to offer them, they must be smashed thoroughly so the inner seed is exposed and the round shape is broken, and the child must be supervised very closely.
Choking risk & safe preparation
High choking risk
Whole pomegranate arils are the perfect size to block a baby's airway and are difficult to chew due to the hard seed inside. They should be avoided in whole form for infants and toddlers.
Allergen information
Not a common childhood allergen. Reactions are possible with any food, so introduce it on its own first.
Nutrition & benefits
Extremely high in polyphenols and Vitamin K, which help protect cells and support healthy blood clotting.
- Brain Food
- Vitamin C Rich
Per 100 g
- Energy
- 83kcal
- Protein
- 1.7g
- Fat
- 1.2g
- Fiber
- 4g
- Iron
- 0.3mg
- Vitamin C
- 10.2mg
See all nutrients (25)
Macronutrients
- Energy
- 83 kcal
- Protein
- 1.7 g
- Carbohydrates
- 18.7 g
- Fat
- 1.2 g
Key Minerals
- Iron
- 0.3 mg
- Calcium
- 10 mg
- Zinc
- 0.3 mg
- Sodium
- 3 mg
- Potassium
- 236 mg
- Magnesium
- 12 mg
- Phosphorus
- 36 mg
- Selenium
- 0.5 mcg
- Copper
- 0.2 mg
- Manganese
- 0.1 mg
Vitamins
- Vitamin A
- 0 mcg
- Vitamin C
- 10.2 mg
- Vitamin D
- 0 mcg
- Vitamin B6
- < 0.1 mg
- Vitamin B12
- 0 mcg
- Vitamin E
- 0.6 mg
- Vitamin K
- 16.4 mcg
- Folate
- 38 mcg
- Thiamin (B1)
- < 0.1 mg
- Choline
- 7.6 mg
Other
- Fiber
- 4 g
Source: USDA FoodData Central
Pairs well with
Frequently asked
When can my child eat whole pomegranate seeds?
Due to the hard inner seed and slippery texture, it is safest to wait until age 3 or 4, when the child has developed mature chewing and swallowing skills.
Is pomegranate juice good for my baby?
Yes, in very small amounts (1-2 ounces). It is rich in antioxidants. Ensure it is 100% juice with no added sugars and consider diluting it with water.
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