Pomegranate

Pomegranate seeds may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. Note that acidic foods like pomegranate can cause or worsen diaper rash.

Pomegranates are native to Southwest Asia, where the fruits grow on flowering trees and shrubs. Within the rich, red skin of each fruit, there is an inedible white flesh that houses hundreds of jewel-toned seeds, each with a sweet, tart, and slightly tannic flavor. The pomegranate continues to be an important crop in its native region, where its juicy seeds are a beloved snack and widely used to make juice, salsas, and syrups that are used in savory chicken, eggplant, and fish dishes, among others.

• Choose ripe pomegranates by looking for fruit that feels heavy for its size and has firm, leathery skin; ripe fruit often has slightly flattened sides rather than being perfectly round.

• Avoid pomegranates with cracked or shriveled skin, which can indicate overripeness or dehydration.

• Remove seeds safely by cutting the fruit open and tapping the back of the rind with your hand or a spoon to release the arils. This technique can help minimize staining on hands and work surfaces from the fruit’s juices.

• Store whole, ripe pomegranates at room temperature for a few days or in the refrigerator for up to a few weeks.

• Refrigerate arils in an airtight container and use within a few days for best flavor and texture.

• Freeze extra arils in a single layer, then transfer to a freezer-safe container for easy use later in smoothies, yogurt, or sauces.

Yes. Pomegranate seeds are small, round, firm, and slippery, qualities that increase the risk of choking. To reduce the risk, prepare and serve pomegranate in an age-appropriate way as described in How to Serve. As always, create a safe eating environment and stay within reach of baby during meals. 

Learn the signs of choking and more about choking first aid in our free guides, Infant Rescue and Toddler Rescue.

No. Pomegranate allergy is rare, though there have been some cases reported.^[1] Note, however, that individuals with Oral Allergy Syndrome may be sensitive to pomegranate.^[2]

Acidic fruits can also cause a rash wherever the skin comes into contact with it (typically this shows around the mouth, cheeks, and under the chin during the meal). If this happens, just pat the affected area with a cold washcloth (don’t rub) and it should dissipate after a few minutes.

Yes. Pomegranates offer carbohydrates, fiber, and water, in addition to folate, potassium, zinc, and vitamins B6, C, and K. Together, these nutrients help provide energy to fuel movement and exploration, support the digestive system, and keep baby hydrated. They also help to support electrolyte balance, skin health, metabolic processes, iron absorption, immune function, and blood clotting. Plus, they’re rich in antioxidants that support overall health.

Wait to serve pomegranate juice as a drink until after 12 months of age. Note that it can be beneficial to wait until a child is older to regularly share juice and other sugary drinks. Research suggests that regular intake of juice and other sweet drinks tends to increase the risk of dental cavities and take up space in the belly, which may decrease a child’s motivation to eat other foods at mealtime and may negatively affect the child’s growth over time. ^{[3] [4]}However, occasional, small servings of juice after one year of age generally isn’t a cause for concern. Learn more about serving juice to babies and toddlers.