Food guide

Passion Fruit

An intensely aromatic fruit whose edible seeds make it remarkably high in fibre.

FruitFibre-RichPlant-Based

Passion Fruit, a nutrient-dense fruit food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of passion fruit for fair comparison. Typical serving: 100 g pulp — 97 kcal per 100 g serving.

Nutrition information for Passion Fruit
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	97 kcal	97 kcal	100 kcal
Protein	2.2 g	2.2 g	2.3 g
Carbohydrate	23 g	23 g	23.7 g
Fat	0.7 g	0.7 g	0.7 g
Fibre	10.4 g	10.4 g	10.7 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of passion fruit, with a typical serving and FDA Daily Value for adults.

Micronutrients for Passion Fruit
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	64 µg	64 µg	7%
Vitamin C	30 mg	30 mg	33%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.02 mg	0.02 mg	<1%
Vitamin K	0.7 µg	0.7 µg	<1%
Thiamin	0 mg	0 mg	0%
Riboflavin	0.13 mg	0.13 mg	10%
Niacin	1.5 mg	1.5 mg	9%
Vitamin B6	0.1 mg	0.1 mg	6%
Folate	14 µg	14 µg	4%
Vitamin B12	0 µg	0 µg	0%
Choline	7.6 mg	7.6 mg	1%
Minerals
Calcium	12 mg	12 mg	<1%
Iron	1.6 mg	1.6 mg	9%
Magnesium	29 mg	29 mg	7%
Phosphorus	68 mg	68 mg	5%
Potassium	348 mg	348 mg	7%
Sodium	28 mg	28 mg	1%
Zinc	0.1 mg	0.1 mg	<1%
Selenium	0.6 µg	0.6 µg	1%
Copper	0.086 mg	0.086 mg	10%

Source: USDA FoodData Central — Passion-fruit, (granadilla), purple, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat passion fruit?

Over 10 g of fibre per 100 g of pulp.
A spoonful transforms plain yogurt.

How to include it

Spoon over yogurt, porridge or fruit.
Whisk into dressings for a tropical note.

Things to consider

Mostly seed by volume, so portions look larger than they are.
Sharp acidity is not to everyone's taste.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

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A carotenoid-rich tropical fruit supplying vitamins A and C in one cup.

kcal: 60
protein: 0.8 g
fibre: 1.6 g

per 100 g · Typical serving: 1 cup pieces (165 g)

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Exceptionally high in vitamin C and fibre — around four times the vitamin C of an orange.

kcal: 67
protein: 2.5 g
fibre: 5.5 g

per 100 g · Typical serving: 1 fruit (55 g)

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kcal: 61
protein: 1.2 g
fibre: 3 g

per 100 g · Typical serving: 2 fruit (138 g)

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