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Passion fruit Calories
Tropical fruit rich in vitamin C and fiber, low in calories
CALORIES
GI
POTASSIUM
FIBER
Passion fruit Nutrition Facts
Selected: 100 g
97
KCAL / 100G
Carbs
23.4g
· 88%
Protein
2.2g
· 8%
Fat
0.4g
· 4%
Fiber
10.4g
Passion fruit Vitamins & Minerals
Vitamins
Vitamin C
30mg · 33% DV
B2
0.13mg · 10% DV
B3
1.5mg · 9% DV
Vitamin A
64µg · 7% DV
Minerals
Iron
2mg · 11% DV
Phosphorus
68mg · 10% DV
Potassium ⭐
348mg · 10% DV
Magnesium
29mg · 7% DV
Passion fruit Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Passion fruit Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Passion fruit Contain Allergens?
No known major allergens
Which Diets Is Passion fruit Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Passion fruit Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Passion fruit
Passion fruit — Frequently Asked Questions
How do you choose a ripe passion fruit?
A ripe passion fruit is usually purple, deep red, or yellow depending on the variety, and should feel heavy for its size. Slightly wrinkled skin often means the pulp is ripe and aromatic; avoid fruit that is mouldy, split, or leaking.
How do you eat passion fruit?
Cut it in half and scoop out the jelly-like pulp and seeds with a spoon. The seeds are edible, or the pulp can be strained for drinks, sauces, and desserts.
Are passion fruit seeds edible?
Yes, the black seeds are edible and contribute to the fruit's fibrous texture. If you dislike their crunch, strain the pulp through a fine sieve.
How long does passion fruit last in the fridge?
Let unripe fruit ripen at room temperature, then refrigerate it. Ripe whole fruit generally keeps well for around a week, while cut pulp should be stored covered and used within two to three days.
Can you freeze passion fruit?
Yes, freeze the pulp in an airtight container or in ice-cube trays. Frozen pulp works especially well in smoothies, yogurt, sauces, and desserts, although it may become a little more watery after thawing.
Does passion fruit go well with yogurt or kefir?
Yes, its bright tartness balances the mild flavour of yogurt and kefir. Pairing this fibre-containing fruit with a protein-rich dairy food can make a more satisfying snack.
What flavours pair well with passion fruit?
Passion fruit pairs particularly well with mango, pineapple, banana, coconut, and vanilla. It also works in sweet-tart sauces with lime or ginger.
Is passion fruit better before or after a workout?
It can be a useful carbohydrate-containing fruit before exercise, but people with sensitive digestion may prefer not to eat a large serving immediately beforehand because of its fibre. After training, pair it with yogurt, kefir, or another protein source for a more balanced snack or meal.
Does eating passion fruit at night make you sleepy?
There is no strong evidence that the fruit itself causes sleepiness. Passionflower leaf preparations should not be confused with the fruit, as they contain different compounds and may interact with medications.
Who should be careful with passion fruit?
People with latex allergy may occasionally experience cross-reactions to passion fruit; symptoms such as itching, hives, lip swelling, or breathing difficulty need medical attention. Those with sensitive bowels may also wish to start with a small amount because the fruit is high in fibre and contains crunchy seeds.
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Nutrition data compiled from USDA FoodData Central and scientific sources.