Pomegranate Tea: Is It Good for You?

Reviewed by Dan Brennan, MD on September 30, 2020

The pomegranate shrub — or Punica granatum — produces the popular pomegranate fruit, which is widely considered to be a powerhouse of healthy vitamins, minerals, and plant compounds. Pomegranates are technically berries, and can be anywhere from two to five inches in diameter.

The seeds and the sweet covering surrounding them — called arils — are the edible parts of the pomegranate fruit. Pomegranate tea is made with crushed pomegranate seeds, dried pomegranate flowers, or by adding pomegranate juice concentrate to tea. 

You can buy or grow pomegranates and make this tea yourself or purchase it at most grocery stores in the tea section. If you buy it pre-made, you’ll often find it mixed with mint, black tea, or green tea.

Nutrition Information

One cup of brewed pomegranate tea contains: 

  • Calories: 6
  • Protein: 0 grams
  • Fat: 0 grams
  • Carbohydrates: 1 gram
  • Fiber: 0 grams
  • Sugar: 0 grams

Pomegranate juice and tea are rich in nutrients. Two compounds present in pomegranate seeds — punicalagins and punicic acid — are highly potent antioxidants. One study found punicalagins to have three times the antioxidant content of red wine and green tea.

Potential Health Benefits of Pomegranate Tea

By itself, the juice from pomegranates or tea made from its ingredients contains numerous beneficial compounds. 

Be aware that store-bought versions are often sweetened, and even home recipes for pomegranate tea call for the addition of sugar. Opt for tea you can steep, or cut the sugar for a healthier cup if you’re making this tea at home.

That said, research has found a number of potential health benefits to drinking pomegranate tea: 

Anti-Inflammatory Effects 

Chronic inflammation is thought to be the cause of many serious diseases, including diabetes, cancer, and heart disease. The punicalagins in pomegranate have been shown to possess impressive anti-inflammatory properties. 

In studies using test tubes, the punicalagins in pomegranate were shown to reduce inflammatory activity in the digestive tract, as well as in breast cancer and colon cancer cells.

May Help Lower Blood Pressure
High blood pressure, or hypertension, is a leading cause of heart attack and stroke. The anti-inflammatory components of pomegranate juice and seeds have been shown to reduce hypertension.

In one study, people with hypertension saw a significant drop in their blood pressure after consuming five ounces of pomegranate juice every day for two weeks.

May Support Heart Health
The punicic acid in pomegranate may have several beneficial effects on the heart, and may also help to prevent heart disease. 

One four-week study followed 51 people with high triglyceride levels who took 800 mg of pomegranate seed oil per day. At the end of the study, they showed significantly lowered triglyceride levels.

In both human and animal studies, pomegranate juice has been shown to keep LDL — or “bad” cholesterol — particles from oxidizing, which is a contributing factor to heart disease

Research has also shown that pomegranate juice can reduce high blood pressure, another major contributing factor in heart disease.

Potential Risks of Pomegranate Tea

There do not appear to be any risks to drinking pomegranate tea. 

You should be aware that, while some benefits of pomegranate may be conveyed through tea made from the seeds, you would be better off drinking unsweetened pomegranate juice to receive their full effect. 

If you do choose to make pomegranate tea at home, be mindful of the amount of sugar you add to the drink. Too much sugar could negate any health benefits you gain from the pomegranate juice in your tea.

How to Make Pomegranate Tea

To make pomegranate tea at home, you can use the following simple recipe:

From Seeds:

  • Add 3 cups of pomegranate seeds to a blender
  • Add 1/2 cup of sugar and blend well  — consider reducing this or cutting out entirely for a healthier drink
  • Strain the juice into a container for storage
  • Mix 1/4 cup of pomegranate juice with 3/4 cup of boiling water

From Flowers:

  • Boil water in a kettle or a saucepan
  • Steep 1/4 cup of dried pomegranate flowers in 1 cup of boiling water for 3-4 minutes
  • Strain and serve hot

Show Sources


Advanced Biomedical Research: “Potent health effects of pomegranate”

Journal of Agricultural Food Chemistry: “Antioxidant activity of pomegranate juice and its relationship with phenolic composition and processing”

Journal of Agricultural and Food Chemistry: “Pomegranate juice, total pomegranate ellagitannins, and punicalagin suppress inflammatory cell signaling in colon cancer cells”

The American Journal of Clinical Nutrition: “Pomegranate juice consumption reduces oxidative stress, atherogenic modifications to LDL, and platelet aggregation: studies in humans and in atherosclerotic apolipoprotein E-deficient mice”

Atherosclerosis: “The effect of pomegranate extract on coronary artery atherosclerosis in SR-BI/APOE double knockout mice”

The British Journal of Nutrition: “Effect of pomegranate seed oil on hyperlipidaemic subjects: a double-blind placebo-controlled clinical trial”

Evidence Based Complementary and Alternative Medicine: “A review on the anti-inflammatory activity of pomegranate in the gastrointestinal tract”

Molecules: “Potential anti-inflammatory effects of the hydrophilic fraction of pomegranate (Punica granatum L.) seed oil on breast cancer cell lines”

Pharmacological Research: “Effects of pomegranate juice on blood pressure: A systematic review and meta-analysis of randomized controlled trials”

Phytotherapy Research: “Clinical Evaluation of Blood Pressure Lowering, Endothelial Function Improving, Hypolipidemic and Anti‐Inflammatory Effects of Pomegranate Juice in Hypertensive Subjects”

© 2020 WebMD, LLC. All rights reserved. View privacy policy and trust info