How To Eat Pomegranate — A Simple Guide - Healthline

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Evidence BasedHow to Eat Pomegranates: 2 Easy Ways to Open and Seed Them

Medically reviewed by Kim Rose-Francis RDN, CDCES, LD — Written by Ashley Sobel, RD, CDN — Updated on July 22, 2025

Methods
Pomegranate peel
Culinary uses
Tips
Possible risks
Bottom line

Pomegranate seeds are sweet, tangy, and refreshing when eaten ripe. You may find that using a wooden spoon or knife is most effective in accessing the seeds.

The pomegranate (Punica granatum L.) is a fruit-bearing shrub that originated in the Middle East.

Inside the thick-skinned fruit are arils, or edible seed coverings, which can be enjoyed raw or processed into a juice. These arils contain pomegranate juice and make up about 40% of the fruit’s weight.

Extracting the pomegranate seeds can be challenging, but knowing the right technique can make the process easier.

This article explains how to easily take out pomegranate seeds and offers suggestions for incorporating them into your diet.

2 easy ways to open and seed a pomegranate

Before you get started, rinse the pomegranate in water. This helps remove any pesticides or contaminants.

Two simple ways to remove pomegranate seeds are with a spoon or a knife.

Tip: Pomegranate juice can stain clothing and nonporous surfaces. You may want to use a nonporous surface when cutting it.

With a spoon

One popular and easy method for removing pomegranate seeds involves using a wooden spoon.

To try it, follow these steps:

First, using a paring knife, cut the fruit in half around the middle. Then, hold it over a bowl with the seed side facing down.
Firmly hit the pomegranate skin with the back of a wooden spoon until all the seeds have fallen out.
You can fill the bowl halfway with water, so the seeds sink to the bottom while pieces of the pith float to the top. This makes it easier to separate the seeds.
Rinse and strain the seeds to remove any unwanted pith remnants. The arils are now ready to enjoy.

Scoring with a knife

Another equally popular and effective method of retrieving pomegranate seeds is to use a knife to score the fruit.

To try it, follow these steps:

First, using a paring knife, remove the little stem at the top of the fruit, which is known as the flower.
Then, score the sides by cutting the skin between the ridges from top to bottom. If you can’t feel the ridges, make about six evenly spaced cuts around the fruit. Tip: To prevent the juices from escaping, don’t make the cuts too deep.
Next, place the fruit over a bowl so all the loose seeds are caught. Then, grip the fruit and place your thumbs at the top where the flower was. Gently pull apart the fruit to separate the sections.
To continue, peel off the white membrane surrounding each seed section.
Lastly, working over a bowl or clean surface, pull the edges of each section back toward you to push the seeds out and into the bowl. Depending on the fruit’s ripeness and how easily the seeds come out, you may have to gently rub some of the seeds to detach them.

Now, they’re ready to enjoy.

Can you eat pomegranate peel?

Pomegranate peel is technically edible, but is rarely eaten raw due to its tough texture and bitter taste. However, you can dry it and grind it into a powder to make tea or flavor other foods.

Pomegranate peel contains beneficial nutrients, including:

antioxidants
dietary fiber
vitamins A, E, and C

To dry a pomegranate peel, try the following steps:

1. First, separate the peels from the fruit.

2. Next, choose one of the three common methods for drying pomegranate peels:

Direct sunlight: Set the peels near a window in direct sunlight for 2 or 3 days, or as long as it takes for them to completely dry.
Oven: Arrange the peels in a single layer on a baking sheet and dry them in a preheated oven heated to 200°F (93°C) for several hours, or until fully dry.
Food dehydrator: Arrange the peels in a single layer on the trays of a food dehydrator set to 135°F or 57°C. Dry the peels for between 12 and 15 hours, or until fully dry.

3. Then, grind the dried peel into a fine powder. You can use a blender, food processor, or a mortar and pestle.

4. Finally, store the powder at room temperature in an airtight container for up to one month. It may keep longer frozen.

»Read more:Benefits of pomegranate peels

Easy ways to add pomegranate to your diet

Pomegranate seeds are delicious and versatile, making them easy additions to various dishes.

Here are some ways you can enjoy pomegranate seeds:

Toss them into a green or fruit salad.
Sprinkle some seeds onto your yogurt or oatmeal.
Add them to smoothies or juices.
Use pomegranate seeds as a tangy garnish on avocado toast.
Garnish roasted or grilled meat dishes with the tasty seeds.
Add them to sangria, cocktails, or mocktails.
Eat them fresh from the fruit.

Here are some ways you can use dried pomegranate peel:

Use the powder to make hot or iced pomegranate tea.
Add the powder to smoothies, juices, or smoothie bowls for more flavor.
Use the powder to add flavor and nutrients to baked goods.
Use the powder in salad dressings or marinades.

»Learn more:Health benefits of pomegranates

Helpful tips

Here are some helpful tips to get the most out of your pomegranate experience:

Choose a ripe fruit: Not only is it easier to remove the seeds from a ripe fruit, but they also taste better. The fruit should be heavy with a firm skin. Note that minor scratches on the skin won’t affect the inside.
Remove the white part: Though the white, pithy part is safe to eat, it’s bitter, and most people choose to discard it. The skin is also edible but is generally used in extract and powdered forms.
Refrigerate or freeze the seeds: You can store leftover pomegranate seeds in your refrigerator for 5 to 7 days or freezer for up to 12 months. To freeze them, arrange the seeds on a baking sheet for 2 hours, then collect them in freezer bags.

Potential risks of eating pomegranate

Pomegranates are generally safe to eat.

If you take medication to lower your blood pressure, talk with a doctor about how much pomegranate you can safely eat. The fruit can also have blood-pressure-lowering effects.

According to the National Center for Complementary and Integrative Health (NCCIH), eating large amounts of pomegranate root, stem, or peel may not be safe, as they contain substances that may have harmful effects.

Though not common, some people may be allergic to pomegranate. If you are eating the fruit for the first time, consider sampling only a small amount to see how your body reacts. If you have any allergy symptoms, including difficulty breathing, rash, or itchiness on your mouth or skin, stop eating pomegranate and get medical attention.

The bottom line

Pomegranate is a fruit with delicious, edible seeds.

Two simple and effective ways to remove the seeds are to hit the back of a pomegranate that has been cut in half with a wooden spoon or to score the fruit to separate sections.

This process is easier when the fruit is ripe.

Once removed, you can enjoy the bright, ruby-red seeds plain or add them to your favorite recipes for a tangy yet sweet, refreshing flavor.

You can also dry out and grind the pomegranate peel into a powder for use in tea, baked goods, and juices.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Caceres V, et al. (2021). Just how healthy are pomegranates?https://www.heart.org/en/news/2021/09/09/just-how-healthy-are-pomegranates
Cordiano R, et al. (2024). Pomegranate (Punica granatum l.) extract effects on inflammaging.https://pmc.ncbi.nlm.nih.gov/articles/PMC11396831/
Pomegranate. (2025).https://www.nccih.nih.gov/health/pomegranate
Seasonal food preservation - pomegranates & persimmons. (n.d.).https://ucanr.edu/site/uc-master-food-preservers-sonoma-county/seasonal-food-preservation-pomegranates-persimmons
Singh J, et al. (2023). Pomegranate peel phytochemistry, pharmacological properties, methods of extraction, and its application: A comprehensive review.https://pmc.ncbi.nlm.nih.gov/articles/PMC10551920/

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Medically reviewed by Kim Rose-Francis RDN, CDCES, LD — Written by Ashley Sobel, RD, CDN — Updated on July 22, 2025

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2 easy ways to open and seed a pomegranate

With a spoon

Scoring with a knife

Can you eat pomegranate peel?

Easy ways to add pomegranate to your diet

Helpful tips

Potential risks of eating pomegranate

The bottom line

How we reviewed this article:

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