Passion Fruit Nutrition Facts

Calories, carbs, and health benefits

Close-Up Of Passion Fruits
Inacio Pires / EyeEm / Getty Images

Passion fruit (Passiflora) is a round or ovoid fruit with a tough, waxy rind. You'll find two main varieties, primarily purple passion fruit and yellow passion fruit. While the fruit is native to Brazil, it's main varieties and hybrids may be grown in Paraguay, Argentina, Hawaii, and even in the mainland United States. While it is commonly used to make juice, there are many other uses for this healthy fruit.

Nutrition Facts

Passion Fruit Nutrition Facts
Serving Size 100 grams
Per Serving% Daily Value*
Calories 97 
Calories from Fat 5.9 
Total Fat   0.7g 
Saturated Fat    0.1g  0%
Polyunsaturated Fat  0.4 g 
Monounsaturated Fat  0.1g    
Cholesterol 0mg0%
Sodium  28mg1%
Potassium 348mg10%
Carbohydrates 23g8%
Dietary Fiber 10g42%
Sugars 11g 
Protein 2.2g 
Vitamin A 25% · Vitamin C 50%
Calcium 1% · Iron 9%
*Based on a 2,000 calorie diet

Carbs in Passion Fruit Juice

The calories in passion fruit juice come almost entirely from carbohydrate

Most of the carbohydrate in passion fruit is sugar. Naturally-occurring sugar (sugar that is found naturally in fruits and vegetables) is considered to be better for your diet than added sugar (or sugar that is added to your food during processing). Each 100 grams (roughly half of a medium fruit) provides 11 grams of sugar.

You'll also get 10 grams of fiber in each 100-gram serving of passion fruit.

Fiber helps to boost satiety, improves digestive health, and may help to lower blood cholesterol. Most of us don't get enough fiber in our daily diet. Current guidelines suggest that you consume 20 to 35 grams of fiber each day.

The estimated glycemic load (GL) of passion fruit juice is 6. Glycemic load is an estimated glycemic index that takes into account the serving size of a given food or beverage.

It is considered helpful when comparing different types of food in varying amounts.

Fats in Passion Fruit 

There is a small amount of fat in passion fruit. But a single serving provides less than 1 gram of total fat. Most of the fat in passion fruit is polyunsaturated fat. Polyunsaturated fatty acids (PUFAs) are considered "good" fats because they provide health benefits when eaten in moderation.

Protein in Passion Fruit 

There is also a small amount of protein in passion fruit, however, not nearly enough to meet your daily requirements. Adding passion fruit to a lean protein source such as skim or Greek yogurt may be a smart way to reach your daily intake goals.

Micronutrients in Passion Fruit 

Whole fresh passion fruit contains important vitamins and minerals. For example, the fruit contributes 30 milligrams of vitamin C, or 50 percent of your total recommended daily intake if you consume a 2,000 calorie-per-day diet. You'll also get 25 percent of your daily recommended allowance of vitamin A.

A 100-gram serving provides 10 percent (348 milligrams) of your daily potassium needs, and small amounts of riboflavin, niacin, vitamin B-6, iron, magnesium, phosphorus, and folate.

Health Benefits

Including passion fruit in your diet can provide several health benefits.

  The vitamin C (L-ascorbic acid) in passion fruit is essential for good bone structure, cartilage, muscle, and blood vessels. It also aids in the absorption of iron and promotes wound healing.

As an antioxidant, vitamin C may help to limit the negative effects of free radicals and may even help to prevent or delay the development of certain cancers, cardiovascular disease, and other diseases in which oxidative stress plays a causal role. Vitamin C must be consumed in the diet because our bodies are unable to make it. 

You'll also get a healthy boost of vitamin A when you consume passion fruit juice.

Vitamin A is essential for healthy hair, skin, and mucous membranes in the body. It is essential for bone and tooth health and is also important for normal vision and a healthy immune system.

Lastly, the fiber in passion fruit provides health benefits. If you are trying to lose weight, fiber helps you to feel full longer after eating. Fiber also helps you to maintain a healthy digestive system and boosts regularity. 

Common Questions

How should I select the best passion fruit?

Look at the skin of the passion fruit before you buy. Smooth skin indicates that the fruit is not yet ripe. Instead, find one that is large and heavy and has slightly dimpled for a ripe fruit.

You can use either yellow or purple passion fruit if you make juice at home. Yellow passion fruit is used more often for commercial juice production. However, the purple variety is more commonly found in stores and preferred by many for its flavor.

How do I store passion fruit?

You can ripen passion fruit at room temperature, however the fruit will ripen too quickly if it is kept in a warm room (86 degrees Fahrenheit or above) or in the sun. Ripe fruits keep for one week when refrigerated. (36 to 45 degrees). Fruit that is stored in unperforated, sealed, polyethylene bags at room temperature may keep for up to two weeks. 

What is the difference between different types of passion fruit?

Both yellow and purple passion fruit nutrition is about the same. However, there are some notable differences between the two varieties. Purple form has black seeds, while yellow passion fruit has brown seeds. Yellow passion fruit is often larger. But purple passion fruit is less acidic and is considered to be richer in aroma and flavor. Purple passion fruit also has a higher proportion of juice—35 to 38 percent. The purple form has black seeds, the yellow has brown seeds.

There are also different subcategories of passion fruit within the two varieties. For example, if you are looking for purple passion fruit, you might find Nelly Kelly or Common Purple at your local grocer. Yellow subtypes include Yee Selection or Sevcik Selection. There are also hybrids that are a combination of the yellow and purple varieties.

When is passion fruit in season?

This fruit can be grown and harvested year round, but different areas that grow passion fruit typically have it in season at different times of the year. For example, in areas such as India, peak harvest occurs first August to December and second March to May. But in Hawaii, peak season is considered to be June through January, with most crops harvested in July and August and then October and November.

Do I need to peel the passion fruit?

Generally, the skin of a passion fruit is not consumed. But you don't need to peel it to eat it. Simply split the fruit open and scoop out the pulp and the seeds. If you choose to use the seeds to make passion fruit juice, you'll press them through a fine strainer to extract the juice. The seeds are large and soft, so this process doesn't take much work.

Is passion fruit juice healthier than whole raw passion fruit?

Passion fruit juice is popular in many areas of the country, but it is not necessarily healthier than eating the whole fruit. You may gain more vitamins and minerals when you consume passion fruit juice because juice is concentrated. However, you also get a substantial boost of sugar without the benefit of fiber.

One whole raw passion fruit provides about 2 grams of dietary fiber. Fiber helps to slow the absorption of sugar so your blood glucose doesn't spike after drinking. Fiber also provides other health benefits, so health experts generally advise choosing whole fruit over fruit juices.

Cooking and Preparation Tips

There are different ways to prepare and enjoy passion fruit. Some fans of the fruit (especially in Australia) simply split open the fruit and enjoy the seeds by topping them with cream and sugar and eating them with a spoon. You can also scoop out the seeds and use them to top fruit salads, green salads, yogurt dishes, and grain bowls.

Passion fruit seeds are often used to create a decorative addition to cocktails and non-alcoholic beverages. The fruit is also used to make ice cream and other frozen treats.

Many people also enjoy making passion fruit juice or syrup by pressing the seeds through cheesecloth or a sieve. The juice can be sweetened and diluted with water or combined with other juices such as orange juice, mango juice, or pineapple juice to make cold beverages.

In Mexico, some people consume the whole fruit with lime and chili pepper. In other areas and in East Africa, many people simply eat the fruit raw and whole. 

Allergies and Interactions

Some latex-allergic patients will cross-react to passion fruit and other fruits, including papaya, avocado, banana, fig, melon, mango, kiwi, pineapple, peach, and tomato. If you plan to consume passion fruit and have a latex allergy or have a history of latex anaphylaxis you should be blood tested to see if you may also be allergic to passion fruit. According to medical sources, symptoms are usually localized to the mouth area. Severe reactions are rare.

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Article Sources
  • Allergenic Food and Allergens. The University of Nebraska-Lincoln. Institute of Agriculture and Natural Resources.
  • Vitamin A. National Institutes of Health Office of Dietary Supplements. Consumer Fact Sheet. 2013.
  • Vitamin C. National Institutes of Health Office of Dietary Supplements. Fact Sheet for Professionals.