We’ve unlocked the mystery of how to cut a pomegranate so that you enjoy this nutritious fruit with less mess and less stress, and save money, too. Not only do we show you step-by-step photo instructions for how to cut and de-seed a pomegranate, but we also share ways to enjoy this nutritious and delicious seasonal fruit.
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How to cut a pomegranate correctly
If you’ve ever wondered how to cut a pomegranate without making a huge mess of yourself and your countertops, then you’re in the right place. Here we show you step-by-step the easiest way to cut and deseed this gorgeous ruby-red fruit that’s in season from October to January. You can purchase pomegranate arils at most grocery stores, but they cost quite a bit more than purchasing a single fruit. So this method for cutting a pomegranate at home can save you some money, too!
Plus, we share tips for freezing pomegranate seeds so that you can enjoy them long after their season has passed.
Nutrition Spotlight
The stunning ruby red seeds, or arils, of a pomegranate pack an impressive list of benefits including:
- good source of antioxidants and polyphenols
- provides anti-inflammatory effects
- a heart-healthy food and drink
- has urinary and prostate health benefits similar to cranberry juice
- may benefit brain health
What you need to cut a pomegranate
- Cutting board – Prevent your cutting board from slipping by placing a damp dishcloth or kitchen towel on the counter then place the cutting board on top.
- Large knife – We recommend using a sharp chef’s knife such as this one
- Small paring knife – A small knife that is easy to handle will making it easy to score the skin of the pomegranate without cutting into the seeds
- Medium bowl – Fill the bowl with cool water, enough so that you can submerge the pomegranate under the surface
- Colander or strainer – To drain the seeds after removing them from the skin and membranes for perfectly cleaned seeds that are ready to enjoy
How to cut a pomegranate
Here are the quick steps. Once you cut a pomegranate this way one time, it will feel so natural and quick to do it this way every time!
- Lay the pomegranate on its side. Use a large, sharp knife (such as a chef’s knife) to cut 1/2 inch from the pomegranate top (blossom end) to expose the seeds (called arils) inside.
- Find the ridges of the pomegranate either by looking at the exposed top or use your fingers to feel them along the side of the pomegranate.
- Cut along the ridges: Use a sharp paring knife to cut along the ridges from top to bottoms, just deep enough to cut through the red skin but not pierce the seeds inside. There should be 6 ridges. If you can’t feel them, look at the top of the pomegranate where you made the first cut. You should be able to see the thin pithy membranes that divide each section.
- Fill a medium bowl with water. Using your hands, gently pry the pomegranate apart into several sections while holding it above the water or just below the surface. Allow the seeds and any pieces of membranes to fall into the water.
- Loosen the arils: Use your fingers to pry away the seeds from the skin and membranes. Doing this while submerging the pomegranate keeps the bright red juice from splattering and staining your countertops or clothing.
- Leave only the arils behind: When all of the seeds have been removed from the pomegranate, use your hand to skim the pieces of membranes and skin from the surface of the water.
- Last step! Drain the pomegranate seeds using a fine mesh strainer or colander and store for up to 4 days in an airtight container in the refrigerator.
How to Freeze Pomegranate Seeds
- Place the clean pomegranate seeds on a clean kitchen towel and gently pat dry.
- Spread the seeds in a single layer on a rimmed baking sheet or freezer-safe plate.
- Freeze for 2 hours then transfer to a freezer-safe container or reusable zip-top bag for storage. Use within 3 months for best taste.
5 Healthy Recipes featuring pomegranate seeds
Though incredibly delicious on their own, we love adding them to recipes like these:
- Baked Vanilla Protein Oatmeal – top with yogurt, pomegranate seeds, and chopped pistachios for a satisfying make-ahead breakfast
- Honey Whipped Goat Cheese with Pomegranates – the perfect easy-to-make appetizer for entertaining
- Pomegranate Kombucha Mimosas – a light and fruity addition to any brunch spread
- Harvest Salad with Quinoa and Butternut Squash – this salad is packed with color and textures and features pomegranate seeds for a bit of natural sweetness
- Roasted Brussels Sprouts with Bacon and Balsamic – made with 7 ingredients, each bite offers a mix of sweet, crunchy, salty, and creamy
Pomegranate Juice vs. Seeds
You may be wondering which form of pomegranate is the healthiest. Both the juice and the seeds pack a strong antioxidant punch and are a good source of vitamin C. But if we had to choose, pomegranate seeds would get our vote because of the fiber they add to the diet (4 grams per half cup).
Frequently Asked Questions
Yes. Like any fruit with an inedible skin, pomegranates should be washed and dried before cutting to avoid introducing bacteria into the fruit when it is cut with a knife. To wash, simply rinse under cool running water and pat dry before cutting.
Yes! Pomegranates can be frozen for up to 6 months. We recommend enjoying them frozen rather than thawing them as they will be soft and watery when thawed. Frozen pomegranate seeds can be added to yogurt or smoothies, sprinkled onto a salad, or enjoyed right from the freezer for a cold, refreshing snack.
With 4 grams of fiber per 1/2 cup serving, pomegranate seeds are a very good source of fiber and a tasty way to support digestion and gut health.
Ways to use pomegranate seeds
Fresh pomegranate seeds are a pretty and festive way to add color and crunch to many dishes. Here are a few ways to enjoy this nutritious fruit:
- Sprinkled over yogurt or skyr
- As a topping for oatmeal
- Blended into a smoothie
- Tossed into a salad
- Added to a glass of sparkling wine, champagne, or seltzer water
Video: How to Cut a Pomegranate
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How to Cut a Pomegranate
You’ll love this easy, low-mess method for how to cut a pomegranate. Now you can confidently enjoy this nutritious seasonal fruit when it’s in season each winter.
Ingredients
- 1 medium pomegranate
You’ll Also Need:
- Cutting board
- Large knife (such as a chef’s knife)
- Paring knife
- Medium bowl of water
- Colander or fine-mesh strainer
Instructions
- Lay the pomegranate on its side. Use a large, sharp knife to cut 1/2 inch from the pomegranate top (blossom end) to expose the seeds (called arils) inside.
- Find the ridges of the pomegranate either by looking at the exposed top or use your fingers to feel them along the side of the pomegranate.
- Use a sharp paring knife to cut along the ridges from top to bottoms, just deep enough to cut through the red skin but not pierce the seeds inside. There should be 6 ridges. If you can’t feel them, look at the top of the pomegranate where you made the first cut. You should be able to see the thin pithy membranes that divide each section.
- Fill a medium bowl with water. Using your hands, gently pry the pomegranate apart into several sections while holding it above the water or just below the surface. Allow the seeds and any pieces of membranes to fall into the water.
- Use your fingers to pry away the seeds from the skin and membranes. Doing this while submerging the pomegranate keeps the bright red juice from splattering and staining your countertops or clothing.
- When all of the seeds have been removed from the pomegranate, use your hand to skim the pieces of membranes and skin from the surface of the water.
- Drain the pomegranate seeds using a fine mesh strainer or colander and store for up to 4 days in an airtight container in the refrigerator.
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Notes
A medium pomegranate will yield about 1 ⅔ cups seeds. A large pomegranate will yield 2-2 ¼ cups seeds.
Nutrition Information
- Serving Size: ½ cup
- Calories: 70
- Fat: 1 g
- (Sat Fat: 0 g)
- Sodium: O mg
- Carbohydrate: 16 g
- (Fiber: 4 g
- Sugar: 11 g)
- Protein: 1 g
- Cholesterol: 0 mg
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
Thank you so much for this explanation! The last two weeks I have been buying and eating pomegranates, and making a *huge* mess in the process. I will need to try this way for sure!
Yay, here’s free to mess-free pomegranate peeling!
Thank you for sharing! I stopped buying pomegranates because everything would be red and it was such a pain. I’m going to try the water trick for sure.
Great Mindy! Thanks for the feedback and 5-star review!