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During the Pomegranate Festival in Tehran, Iran, on November 14, 2021, a girl proudly displays two pomegranates. While pomegranates are striking, they can be overwhelming until you know how to handle them. ATTA KENARE/AFP/Getty ImagesPomegranates aren't just a stunning, deep red addition to any kitchen, they're also packed with health benefits. When you cut open a pomegranate, you'll find arils—those ruby red, jewel-like seeds that are loaded with vitamin C, vitamin K, and potassium. Eating the seeds, including their crunchy white centers, gives you a good dose of fiber too.
How can you select the best pomegranate among many? Look for one that's heavy, as this indicates it has a lot of juice. It should feel firm with no soft spots, and you'll likely notice a slight square shape as the fruit ripens and its sides flatten. While the rind can range from pink to brown, a pomegranate that is deep red in color is the most desirable.
One of the biggest challenges to enjoying fresh pomegranate is figuring out how to cut and eat the fruit. Since pomegranates are often considered tricky to eat, here are some useful steps to help you get started.
Step 1
Using a paring knife, carefully cut off the stem, called the flower, at the top of the pomegranate. Instead of moving the knife, rotate the fruit in a circular motion. This will ensure a smoother cut and reduce the risk of the knife slipping and causing injury.
Step 2
After removing the stem, score the pomegranate's skin by making vertical cuts from the top down toward the bottom. Pay attention to the thick white pith that divides the seeds inside, and use this as a guide when cutting. Be careful not to cut too deeply to avoid losing valuable juice.
The pomegranate's ruby-red arils are packed with vitamin C, vitamin K, and potassium.
Mehmet Akif Parlak/Anadolu Agency/Getty ImagesStep 3
Hold the scored pomegranate with your thumbs placed at the top, where the stem was cut off, and gently pull apart the fruit to separate the sections. They may not come apart perfectly or symmetrically, and that's okay. The goal is to expose the seeds while preserving as many of them as possible. Tip: Doing this over a bowl of water helps catch any loose seeds. The white pith will float while the seeds sink to the bottom, making it easier to separate them.
Step 4
This step involves two key actions, both of which should be fairly intuitive. First, peel back the skin of each section, turning it inside out as much as possible, to release the seeds. Second, use your fingers to gently separate any remaining seeds from the pith. The riper the fruit, the more easily the seeds will come out.
And there you have it! Enjoy those vibrant seeds as a tasty snack, sprinkle them on a salad, mix them into oatmeal or rice, or let them inspire a refreshing pomegranate martini.
An alternative method to harvest pomegranate seeds is to cut the fruit in half horizontally, separating it into two halves like a globe. Then, holding it cut-side down over a bowl, gently tap the back of the fruit with a wooden spoon until the seeds fall out.
