How to Pick the Perfect Pomegranate This Season

As peak pomegranate season arrives in the United States, consumers can maximize the fruit’s nutritional benefits by looking beyond appearance when selecting the best options.

Experts say a ripe pomegranate isn’t always the most visually appealing. Instead of seeking a flawless shape, shoppers should look for slightly boxy or angular fruits, as flat sides indicate the arils inside have swelled with juice. “That’s your signal that you’re getting plump, juicy arils packed with peak antioxidants and that signature sweet-tart flavor,” holistic nutritionist Stacey Woodson, MS, RDN, LD, explained. Weight is also a key indicator; heavier pomegranates contain more juice and nutrients, making them ideal for eating or juicing – a process that’s gaining popularity as people seek natural sources of antioxidants.

Texture provides further clues to a pomegranate’s quality. Choose fruits with taut, leathery skin and avoid those with cracks, bruises, or a soft feel. A 2023 study showed bruised pomegranates lost firmness and weight over 28 days. “A good pomegranate should feel solid and dense, not airy or hollow,” culinary nutrition consultant Julie Lopez, RD, advised. While color can vary from light pink to deep ruby red, consistent coloration is preferable to uneven patches, which may suggest inconsistent ripening. For more information on the health benefits of pomegranates, visit the American Heart Association.

Nutritionists emphasize that focusing on weight, shape, and texture will yield the most flavorful and nutrient-rich results. Catherine Sebastian, MS, RD, a registered dietitian, noted that the rind doesn’t need to be a perfect red to contain juicy arils. Consumers should also avoid any fruit displaying visible mold or an off smell. You can find more tips on selecting produce at ChooseMyPlate.gov.

Officials recommend shoppers prioritize these factors when selecting pomegranates to ensure they are enjoying a fruit at its peak ripeness and nutritional value.