Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Classic Pomegranate Syrup

This classic pomegranate syrup contains only sugar and the juice of pomegranates — there aren’t any artificial flavors or other such additional ingredients.


68% 92/05/03 
Ω-6 (LA, 0.2g) : Ω-3 (ALA, <0.1g) = 0:0

Ingredients (for servings, )


  • stove
  • saucepan
  • skimmer

Type of preparation

  • cook
  • can (bottle)
  • skim


  1. On a firm surface, roll the pomegranates back and forth, applying some pressure, so that the seeds inside burst. Don’t apply too much pressure as this will cause the skin to split. Then make a hole in the pomegranate and pour the juice into a container.

    This method does not yield as much juice as the method described under Notes about Recipe. However, the seeds are not completely crushed this way so that  the bitter substances don’t get into the juice as is the case when you use a citrus juicer.

  2. If you are making six servings, pour 600 ml of the pomegranate juice through a sieve into a larger saucepan and then bring to a boil.

  3. Add the sugar and let the sweetened juice cook 25-30 minutes on medium heat until the desired syrup-like consistency is achieved and the mixture has cooked down to about 250 ml.

    Stir the mixture occasionally during this process.    

  4. Use a skimmer to skim off any sugar foam that has formed. Then pour the syrup directly into a bottle with an airtight seal and cap.

Nutritional Information per person Convert per 100g
2000 kcal
Energy395 kcal19.8%
Fat/Lipids3.3 g4.7%
Saturated Fats0.34 g1.7%
Carbohydrates (inc.dietary fiber)94 g35.0%
Sugars80 g89.0%
Fiber11 g45.1%
Protein/Albumin4.7 g9.4%
Cooking Salt (Na:8.9 mg)23 mg0.9%
A serving is 324g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin K 46 µg62.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 107 µg54.0%
MinCopper, Cu 0.45 mg45.0%
VitVitamin C (ascorbic acid) 29 mg36.0%
ElemPotassium, K 666 mg33.0%
VitPantothenic acid (vitamin B5) 1.1 mg18.0%
VitThiamine (vitamin B1) 0.19 mg17.0%
MinManganese, Mn 0.34 mg17.0%
VitVitamin B6 (pyridoxine) 0.21 mg15.0%
ElemPhosphorus, P 102 mg15.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 0.22 g2.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 666 mg33.0%
Phosphorus, P 102 mg15.0%
Magnesium, Mg 34 mg9.0%
Calcium, Ca 29 mg4.0%
Sodium, Na 8.9 mg1.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.45 mg45.0%
Manganese, Mn 0.34 mg17.0%
Zinc, Zn 0.99 mg10.0%
Iron, Fe 0.87 mg6.0%
Selenium, Se 1.7 µg3.0%
Michael Weber, picture from the year 2015
Michael Weber, Switzerland
Federal diploma Pharmacist, MSc Infection Biology; in charge of the Food Ingredient Tables, Author
Notes about recipe

This classic pomegranate syrup contains only sugar and the juice of pomegranates — there aren’t any artificial flavors or other such additional ingredients.

Pomegranate syrup: Pomegranate syrup is an alcohol-free fruit syrup that is sweetened with sugar and has a deep red color. It is used to add flavor and color to cocktails.

Grenadine is not pomegranate syrup: We need to be careful not to confuse grenadine with pomegranate syrup. Grenadine is a mixture of various berries that often contains artificial fruit flavors, vanilla, dyes, anthocyanins, preservatives, and the like.

Use syrup sparingly: Since it is highly concentrated, you only need to use smaller amounts of the syrup in order to notice in difference in taste in the recipe you are using it for.

Bitter taste using a citrus juicer: Using a citrus juicer is a way to obtain more juice from the pomegranates, but the juice is then somewhat bitter. This is because small pieces of pith get into the juice during the juicing process. These coat the seeds and the many bitter substances they contain then influence the taste of the juice.


Easy way to deseed pomegranates: It works best to cut the pomegranate in half and place in a bowl with cold water. Then use your fingers to release the seeds. They will immediately sink to the bottom of the bowl and the white pith will float to the top. This way you can easily remove the pith and strain out the pomegranate seeds. There are several YouTube videos that clearly explain and show how to use this method to deseed a pomegranate.

Increasing the amount of juice: You can remove the seeds in a water bath and then blend with an immersion blender. This method will prevent any bitter substances from getting into the juice and will also result in an increased amount of juice. However, the pomegranate seeds will be destroyed in the process and you won’t be able to use them for other purposes.

Check the consistency: While the syrup is cooking, you can stir the mixture and then hold the spoon in the air and let the mixture drip off. This way you can tell if the syrup has reached the desired consistency. If it is thick and sticky as are commercial syrups, then the consistency is just right.

Canning syrup: For canning (bottling), it works well to use standard bottles with twist-off caps.

Alternate preparation

Pomegranate syrup with orange and vanilla flavor: Most alternatives are based on adding additional ingredients, which then accordingly changes the original flavor of the pomegranate syrup. You might, for example, want to add freshly squeezed orange juice, vanilla extract, or star anise.

Amount of sugar: Other recipes for pomegranate syrup often call for large amounts of sugar. The sugar does sweeten the syrup, but excessive consumption of sugar is bad for our health.

Quick version: If you would like shorten the preparation time required, you can purchase pomegranate juice and use this instead of the pomegranates called for in the recipe. Depending on the ingredients in and variety of the juice, the taste of the final product may be somewhat different. Pomegranate juice can usually be found in larger supermarkets and from beverage retailers as well as in many Middle Eastern stores. When you are buying grenadine, it is important to determine the actual percentage of pomegranates it contains.