Can toddlers eat pomegranate seeds

Toddlers as young as one year old can eat pomegranate seeds. In fact, some toddlers may not realize that they are eating seeds and may swallow them whole. Pomegranate seed spitting is another way for toddlers to enjoy this healthy snack.

It is important to supervise your toddler when she has a pomegranate to be sure that she doesn’t eat too many seeds. Pomegranate seeds can cause choking if they are not chewed thoroughly before swallowing.

Here is some information about pomegranate seeds to help you decide whether or not to provide them as a snack for your toddler.


Pomegranate seeds, also called arils, are delicious and nutritious. They add a bit of sweetness and crunch to salads, baked goods and yogurt. Pomegranates can be messy to eat so toddlers may enjoy eating pomegranate seeds by squeezing the juice into a bowl and then spooning out the seeds with their fingers.

A fun way to prepare pomegranate seeds for toddlers is to help your child “spit” the seed into a bowl. This provides an opportunity to talk about where food comes from, how it gets inside of our bodies, and what happens when we digest it.

Pomegranate seeds are a good source of fiber, vitamin C and potassium. They also contain some folate and vitamin B6. Kids who eat pomegranates may be less likely to develop asthma and heart disease as adults.

Can toddlers eat pomegranate seeds
Can toddlers eat pomegranate seeds

The American Academy of Pediatrics recommends that toddlers eat whole grains, low-fat dairy products and lots of fruits and vegetables. Whole grains such as brown rice, oatmeal and whole wheat bread provide dietary fiber for proper digestion. Low-fat dairy products such as yogurt, cottage cheese and mozzarella sticks contain calcium to support healthy bones. Fruits and vegetables are important sources of vitamins, minerals, dietary fiber and antioxidants for good health.

Pomegranate seeds contain some water and dietary fiber and provide about 50 calories per cup of seeds. This amount is enough for a toddler to enjoy but it is not enough to be a significant source of any one nutrient. Eating whole grains, fruits and vegetables alongside pomegranates will ensure that your child gets the essential nutrients she needs.

Just as with other snacks, it is important to encourage your child to eat slowly and chew her food thoroughly before swallowing. When your toddler eats pomegranate seeds this way they are unlikely to cause a problem if they are swallowed whole.

The Dietary Guidelines for Americans, 2010 suggest that adults limit themselves to six teaspoons of added sugar per day. This amount of sugar is contained in just one 12-ounce can of regular soda pop. Sugar in this form has no nutritional benefit and provides unnecessary calories that may contribute to obesity.

Pomegranate seeds are included in some fruit “snack mixes” that contain added sugar. Parents who keep these snack mixes on hand for their children need to be mindful of the amount of sugar they contain and whether or not it is a good source of nutrients for a healthy toddler diet.

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