Passion Fruit Nutrition Facts and Health Benefits

Passion fruit
Verywell / Alexandra Shytsman

Passion fruit (Passiflora) is a round or oval-shaped fruit with a tough, waxy rind. Its interior flesh is loaded with fiber and beneficial antioxidants, making it a unique and nutritious treat that's enjoyed in several cultures around the world.

Passion fruit comes in two basic varieties: purple and yellow. If you're not familiar with the sweet, musky taste of this fruit, it might take some getting used to.

Passion Fruit Nutrition Facts

One cup of passion fruit (236g) provides 229 calories, 5.2g protein, 55.2g of carbohydrates, and 1.7g of fat. Passion fruit is a great source of vitamins A and C, iron, magnesium, and potassium. The following nutrition information is provided by the USDA for purple passion fruit.

  • Calories: 229
  • Fat: 1.7g
  • Sodium: 66.1mg
  • Carbohydrates: 55.2g
  • Fiber: 24.5g
  • Sugars: 26.4g
  • Protein: 5.2g
  • Vitamin C: 70.8mg
  • Vitamin A: 151mcg
  • Iron: 3.8mg
  • Magnesium: 68.4mg
  • Potassium: 821mg

Carbs

Passion fruit gets a majority of its calories from carbohydrates. There are about 55 grams total per cup, with about half of those from fiber (almost 100% of the daily value) and the other half from natural sugars.

Fiber helps minimize the blood sugar impact of passion fruit. In fact, it is on the lower side of the glycemic index, with a rating of somewhere between 4.5 and 27.5. The glycemic load of passion fruit (which takes into account serving size) is also low, between 0.8 and 5.2.

Fats

Passion fruit is low in fat. Even a large, one-cup portion has under 2 grams total.

Protein

A cup of passion fruit has 5.2 grams of protein. That makes it one of the few fruits that offer a healthy dose of this macronutrient.

Vitamins and Minerals

Passion fruit is high in vitamin A, vitamin C, iron, magnesium, and potassium. It also provides smaller amounts of other nutrients, including phosphorus, choline, calcium, magnesium, folate, niacin, and vitamin K.

Calories

You will consume roughly 229 calories in a one-cup serving of passion fruit. For comparison, one cup of kiwi contains 110 calories and the same amount of pineapple offers 82.5 calories.

Summary

Passion fruit is higher in calories than many other fruits, but it is also a good source of fiber and protein. You also get a healthy dose of vitamin C, vitamin A, iron, magnesium, and potassium when you consume this fruit.

Health Benefits

Passion fruit's fiber and nutrient content can help promote health.

Lowers Blood Pressure

A cup of passion fruit has 821 milligrams of potassium, which is 24% to 32% of the daily recommended intake for most adults. Potassium increases the excretion of sodium in the urine, reducing blood pressure and blood volume as a result.

Potassium also enhances vasodilation, or the ability of arteries to expand and remain flexible. Eating lots of potassium-rich fruits and vegetables like passion fruit helps keep blood pressure down, reducing the risk of stroke and kidney damage.

Supports Weight Loss

Plant-based eating has been associated with greater weight loss than conventional eating patterns. Studies show that lower-fat vegan diets are even more effective in promoting weight loss than higher-fat eating plans.

This is likely due to the high fiber content of plant-based diets. Fiber's ability to boost satiety is a well-established benefit. Passion fruit is high in fiber and low in fat and can fit into eating plans geared toward weight loss.

Reduces Cancer Risk

Fruits and vegetables, especially vibrantly colored ones like passion fruit, are known to reduce overall cancer risk. Passion fruit owes its color to powerful antioxidants present in the seeds, pulp, and skin—including beta-carotene and anthocyanins.

Passion fruit comes in a variety of different colors, each with its own antioxidant profile. Researchers suggest that its extract can provide therapeutic effects by enriching the food supply.

Promotes Skin Repair

Passion fruit is an exceptional source of vitamin C. Consuming a full cup meets almost your entire vitamin C needs for the day. Because the body is unable to synthesize or store this vitamin, getting a regular supply through food is essential.

Along with its antioxidant effects, vitamin C is a precursor to collagen, a main structural component of skin. Passion fruit helps provide adequate stores of vitamin C to build new skin and heal wounds, as needed.

Prevents Iron-Deficiency Anemia

Iron-deficiency anemia can cause impaired cognitive function, dizziness, and weakness or fatigue. People who eat a plant-based diet, like vegetarians and vegans, sometimes struggle to maintain adequate iron stores because plant sources of iron are more difficult for the body to absorb.

Luckily, vitamin C vastly improves the bioavailability of iron. A cup of passion fruit provides between 21% and 48% of the recommended intake for iron, along with the vitamin C to help with iron absorption.

Allergies

Passion fruit allergies are often associated with latex, pollen, or other fruit allergies. If you've never had passion fruit but have other known allergies, you might want to consider an allergy test before giving it a try.

Be mindful of possible allergic reactions including hives, throat tightness, dizziness, weak pulse, or—in severe cases—anaphylaxis. If you suspect an allergy to passion fruit, see an allergist for a full evaluation.

Adverse Effects

Passion fruit contains low levels of cyanogenic glycoside, a natural toxin. It is most concentrated in unripe passion fruit and degrades as the fruit ripens. Although this is not a major concern, avoid eating large quantities to limit your exposure.

Varieties

There are 550 different species in the Passifloraceae family. The majority are not cold-hardy enough to survive in the United States. The edulis variety produces a popular fruit and grows well in the milder areas of California.

Different species of passion fruit can range in size and shape from an egg to a tennis ball. Colors range from purple to yellow-orange with hybrid varieties somewhere in between. Certain varieties are sweeter or more fragrant than others.

When It's Best

Because passion fruit is harvested all around the world, it may be found any time of the year. If you can't find passion fruit at your local supermarket, you may have better luck at an Asian grocery.

Passion fruit grows best in humid regions at temperatures between 68 and 82 degrees. Once the fruit ripens from green to yellow or purple, it can be harvested.

Rather than being picked from the vine, passion fruit is often collected shortly after dropping to the ground. It's okay if the peel has started to wrinkle when you purchase it.

Storage and Food Safety

Passion fruit can be stored at room temperature for 2 to 4 weeks. It ripens faster in warmer temperatures. In the refrigerator, passion fruit will last up to a month.

Wash passion fruit under running water prior to cutting into it. Once cut, cover the fruit with plastic wrap and store it in the refrigerator. Consume within a couple of days.

How to Prepare

To eat passion fruit, simply cut it in half and scoop out the pulp and edible seeds with a spoon. If you want to make passion fruit juice, press the seeds through a fine strainer to extract the juice.

Passion fruit seeds are large and soft, so this process doesn't take much work. Pressing the seeds through a cheesecloth or sieve turns the juice into a syrup.

You can also add passion fruit to fruit or vegetable salads, yogurt dishes, and grain bowls. Passion fruit seeds make an interesting and decorative addition to cocktails, frozen treats, and non-alcoholic beverages.

In Mexico, whole passion fruit is prepared with lime and chili pepper. In Australia, it's typically topped with cream and sugar.

14 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Malia Frey
 Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.