Table of ContentsView AllTable of ContentsPassion Fruit Nutrition FactsBenefits of Passion FruitHow to Enjoy Passion FruitWho Should Avoid It?
Table of ContentsView All
View All
Table of Contents
Passion Fruit Nutrition Facts
Benefits of Passion Fruit
How to Enjoy Passion Fruit
Who Should Avoid It?
Passion fruit (Passiflora edulis) is highly aromatic with a sweet-tangy or sour taste. You can consume its seeds, flesh, and juice. Health benefits include improved immune function and a reduced risk of certain diseases.The most common varieties are yellow, purple, and greenish-yellow Maypop.Bright yellow passion fruits have thick, hard peels with brown seeds, while purple has black seeds and a purple peel.Read on to learn about passion fruit’s health benefits, how to select and eat one, and more.Daniel Zapata/ Getty ImagesPassion Fruit Nutrition FactsOne serving of purple passion fruit without refuse (granadilla) includes:Calories: 17.5Fat:0.1 grams (g)Carbohydrates: 4 gFiber: 2 gSugars: 2 gProtein: 0.4 gSodium: 5 milligrams (mg)Magnesium:5 mgRiboflavin (vitamin B2):0.023 mgVitamin C:5.4 mgIron:0.3 mgPotassium: 62.6 mgVitamin A:229 micrograms (mcg)Note that this serving size is small, and nutrition increases as quantity increases.Benefits of Passion Fruit Puree and SeedsPassion fruit is a good source of B vitamins, fiber, vitamins A and C, iron, and potassium. Passion fruit also contains plant-based compounds, such aspolyphenolsand carotenoids, that have been shown to have health benefits. The seeds are edible and provide protein and a small amount of fat.Benefits of Baobab FruitGood Source of Vitamins A and COne small passion fruit contains about 7% of the recommended dailyvitamin Cneeds, which may improve immune function and nonheme (plant-based iron) absorption.It also acts as an antioxidant and is necessary forcollagenproduction.Passion fruit also contains vitamin A and carotenoids. Both are important for vision as well as immune function.Improves Gut HealthPassion fruit containsfibernecessary for gut health, including increasing healthy bacteria and promoting bowel regularity.High-fiber foodsare associated with healthy body weight and reduced risk ofgastrointestinal diseases,diabetes, heart disease, and cancer.One cup of passion fruit contains 24.5 grams of fiber.Recommended fiber intake is about 14 g per 1,000 calories or 25–38 grams daily.Contains Powerful AntioxidantsPassion fruit contains a plethora of plant-based compounds. Researchers estimate more than 110 kinds of chemical constituents have been isolated and identified from passion fruit.These compounds have been found in the fruit’s peel, leaves, pulp, juice, and seeds.These compounds have been used in animal studies and test tubes to evaluate their health benefits, including antioxidative potential. One study conducted on obese rats found adding passion fruit bark to their feeds led to reductions incholesteroland visceral fat.Preliminary research suggests that the compounds in passion fruit provide antioxidant, anti-inflammatory, antimicrobial, antitumor, antidiabetic properties, and more.However, more research on humans is needed.Supports Cancer Prevention and Metabolic HealthPiceatannol,apolyphenolwith similar effects toresveratrol, is found ingrapesand passion fruit. Test tube studies have evaluated its use in the prevention and treatment of cancer.Animal studies have demonstrated using piceatannol for metabolic health, yet human data is limited.One small study evaluated the use of extracted piceatannol from passion fruit seeds and its impact on normal-weight and overweight men and women. Men classified as overweight who were given piceatannol had lower fastinginsulin levelsand reduced blood pressure.However, these changes did not appear in men classified as normal weight.Women classified as normal weight had reductions inhemoglobin A1cwhen supplementing with piceatannol. Although promising, more research is needed.How to Scoop Out and Eat Passion FruitTo enjoy fresh passion fruit, cut it in half with a sharp knife and eat the pulp and seeds. To make passion fruit juice, pulse the flesh and seeds in a blender or food processor. Seed remnants can be strained with a cheesecloth and discarded. Use passion fruit in smoothies, desserts, mocktails, salad dressings, protein marinades, and more.In the United States, passion fruit is grown in warm climates, such as Florida, California, Puerto Rico, and Hawaii. Importation of passion fruit to the United States is limited to a handful of countries due to quarantine restrictions to prevent the spread of insects (such as the Mediterranean fruit fly), making it expensive and often difficult to find.If you cannot find fresh passion fruit, you can purchase frozen passion fruit, which might be lower in fiber if it only contains the pulp and not the seeds.How to Select a Ripe Passion FruitTo select a ripe passion fruit, look for wrinkled skin. However, too much wrinkling indicates that the fruit may have lost its flavor or gone bad. If your passion fruit is purple, it may have brown areas showing ripeness.Unripe passion fruit can be left out to ripen at room temperature. Passion fruits purchased ripe can be stored in a plastic bag in the refrigerator for up to seven days.Should Anyone Not Eat Passion Fruit?Although rare, some people are allergic to passion fruit. It isn’t uncommon to have a papaya allergy and a passion fruit allergy. If you are allergic to latex, you may also be allergic to passion fruit. A food allergy means avoiding the food to prevent allergic reactions. If you have concerns, speak to a healthcare provider before trying passion fruit.SummaryPassion fruit is a nutritious tropical fruit. Consuming it can add antioxidants, fiber, vitamins, and minerals without sodium or saturated fat. Although human studies on the health benefits of passion fruit are lacking, there is research on the benefits of vitamins C and A, antioxidants, fiber, and polyphenols, which the fruit contains.If you have trouble finding fresh passion fruit, consider purchasing it frozen. Speak to a healthcare provider if you’re concerned about trying passion fruit.
Passion fruit (Passiflora edulis) is highly aromatic with a sweet-tangy or sour taste. You can consume its seeds, flesh, and juice. Health benefits include improved immune function and a reduced risk of certain diseases.
The most common varieties are yellow, purple, and greenish-yellow Maypop.Bright yellow passion fruits have thick, hard peels with brown seeds, while purple has black seeds and a purple peel.
Read on to learn about passion fruit’s health benefits, how to select and eat one, and more.
Daniel Zapata/ Getty Images
One serving of purple passion fruit without refuse (granadilla) includes:
Note that this serving size is small, and nutrition increases as quantity increases.
Benefits of Passion Fruit Puree and Seeds
Passion fruit is a good source of B vitamins, fiber, vitamins A and C, iron, and potassium. Passion fruit also contains plant-based compounds, such aspolyphenolsand carotenoids, that have been shown to have health benefits. The seeds are edible and provide protein and a small amount of fat.
Benefits of Baobab Fruit
Good Source of Vitamins A and C
One small passion fruit contains about 7% of the recommended dailyvitamin Cneeds, which may improve immune function and nonheme (plant-based iron) absorption.It also acts as an antioxidant and is necessary forcollagenproduction.
Passion fruit also contains vitamin A and carotenoids. Both are important for vision as well as immune function.
Improves Gut Health
Passion fruit containsfibernecessary for gut health, including increasing healthy bacteria and promoting bowel regularity.High-fiber foodsare associated with healthy body weight and reduced risk ofgastrointestinal diseases,diabetes, heart disease, and cancer.
One cup of passion fruit contains 24.5 grams of fiber.Recommended fiber intake is about 14 g per 1,000 calories or 25–38 grams daily.
Contains Powerful Antioxidants
Passion fruit contains a plethora of plant-based compounds. Researchers estimate more than 110 kinds of chemical constituents have been isolated and identified from passion fruit.These compounds have been found in the fruit’s peel, leaves, pulp, juice, and seeds.
These compounds have been used in animal studies and test tubes to evaluate their health benefits, including antioxidative potential. One study conducted on obese rats found adding passion fruit bark to their feeds led to reductions incholesteroland visceral fat.
Preliminary research suggests that the compounds in passion fruit provide antioxidant, anti-inflammatory, antimicrobial, antitumor, antidiabetic properties, and more.However, more research on humans is needed.
Supports Cancer Prevention and Metabolic Health
Piceatannol,apolyphenolwith similar effects toresveratrol, is found ingrapesand passion fruit. Test tube studies have evaluated its use in the prevention and treatment of cancer.Animal studies have demonstrated using piceatannol for metabolic health, yet human data is limited.
One small study evaluated the use of extracted piceatannol from passion fruit seeds and its impact on normal-weight and overweight men and women. Men classified as overweight who were given piceatannol had lower fastinginsulin levelsand reduced blood pressure.
However, these changes did not appear in men classified as normal weight.Women classified as normal weight had reductions inhemoglobin A1cwhen supplementing with piceatannol. Although promising, more research is needed.
How to Scoop Out and Eat Passion Fruit
To enjoy fresh passion fruit, cut it in half with a sharp knife and eat the pulp and seeds. To make passion fruit juice, pulse the flesh and seeds in a blender or food processor. Seed remnants can be strained with a cheesecloth and discarded. Use passion fruit in smoothies, desserts, mocktails, salad dressings, protein marinades, and more.
In the United States, passion fruit is grown in warm climates, such as Florida, California, Puerto Rico, and Hawaii. Importation of passion fruit to the United States is limited to a handful of countries due to quarantine restrictions to prevent the spread of insects (such as the Mediterranean fruit fly), making it expensive and often difficult to find.
If you cannot find fresh passion fruit, you can purchase frozen passion fruit, which might be lower in fiber if it only contains the pulp and not the seeds.
How to Select a Ripe Passion FruitTo select a ripe passion fruit, look for wrinkled skin. However, too much wrinkling indicates that the fruit may have lost its flavor or gone bad. If your passion fruit is purple, it may have brown areas showing ripeness.Unripe passion fruit can be left out to ripen at room temperature. Passion fruits purchased ripe can be stored in a plastic bag in the refrigerator for up to seven days.
How to Select a Ripe Passion Fruit
To select a ripe passion fruit, look for wrinkled skin. However, too much wrinkling indicates that the fruit may have lost its flavor or gone bad. If your passion fruit is purple, it may have brown areas showing ripeness.Unripe passion fruit can be left out to ripen at room temperature. Passion fruits purchased ripe can be stored in a plastic bag in the refrigerator for up to seven days.
To select a ripe passion fruit, look for wrinkled skin. However, too much wrinkling indicates that the fruit may have lost its flavor or gone bad. If your passion fruit is purple, it may have brown areas showing ripeness.
Unripe passion fruit can be left out to ripen at room temperature. Passion fruits purchased ripe can be stored in a plastic bag in the refrigerator for up to seven days.
Should Anyone Not Eat Passion Fruit?
Although rare, some people are allergic to passion fruit. It isn’t uncommon to have a papaya allergy and a passion fruit allergy. If you are allergic to latex, you may also be allergic to passion fruit. A food allergy means avoiding the food to prevent allergic reactions. If you have concerns, speak to a healthcare provider before trying passion fruit.
Summary
Passion fruit is a nutritious tropical fruit. Consuming it can add antioxidants, fiber, vitamins, and minerals without sodium or saturated fat. Although human studies on the health benefits of passion fruit are lacking, there is research on the benefits of vitamins C and A, antioxidants, fiber, and polyphenols, which the fruit contains.
If you have trouble finding fresh passion fruit, consider purchasing it frozen. Speak to a healthcare provider if you’re concerned about trying passion fruit.
13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.He X, Luan F, Yang Y, Wang Z, Zhao Z, Fang J, Wang M, Zuo M, Li Y.Passiflora edulis: an insight into current researches on phytochemistry and pharmacology.Front Pharmacol.2020;11:617. doi:10.3389/fphar.2020.00617U.S. Department of Agriculture.Passion-fruit, (granadilla), purple, raw.He X. et. al.Passiflora edulis: An insight into current researchers on phytochemistry and pharmacology.Front Pharmacol.2020;11:617. doi:10.3389/fphar.2020.00617National Institutes of Health. Office of Dietary Supplements.Vitamin C.National Institute of Health. Office of Dietary Supplements.Vitamin A.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209.USDA Nutrition Database.Passionfruit, granadilla, purple, raw, 1 cup.Dahl WJ, Stewart ML.Position of the academy of nutrition and dietetics: health implications of dietary fiber.J Acad Nutr Diet.2015;115(11):1861-70. doi:10.1016/j.jand.2015.09.003Panelli MF, et. al.Bark ofPassiflora edulistreatment stimulates antioxidant capacity, and reduces dyslipidemia and body fat indb/dbmice.Antioxidants (Basel).2018;7(9):120. doi:10.3390/antiox7090120Banik K, et. al.Piceatannol: A natural stilbene for the prevention and treatment of cancer.Pharmacol Res.2020;153:104635. doi:10.1016/j.phrs.2020.104635Kitada M, et. al.The effect of piceatannol from passion fruit (Passiflora edulis) seeds on metabolic health in humans.Nutrients.2017;9(10):1142. doi:10.3390/nu9101142USDA National Agricultural Library.Exploring the potential of passion fruit in subtropical North America.Have a Plant.Passion fruit.
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.He X, Luan F, Yang Y, Wang Z, Zhao Z, Fang J, Wang M, Zuo M, Li Y.Passiflora edulis: an insight into current researches on phytochemistry and pharmacology.Front Pharmacol.2020;11:617. doi:10.3389/fphar.2020.00617U.S. Department of Agriculture.Passion-fruit, (granadilla), purple, raw.He X. et. al.Passiflora edulis: An insight into current researchers on phytochemistry and pharmacology.Front Pharmacol.2020;11:617. doi:10.3389/fphar.2020.00617National Institutes of Health. Office of Dietary Supplements.Vitamin C.National Institute of Health. Office of Dietary Supplements.Vitamin A.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209.USDA Nutrition Database.Passionfruit, granadilla, purple, raw, 1 cup.Dahl WJ, Stewart ML.Position of the academy of nutrition and dietetics: health implications of dietary fiber.J Acad Nutr Diet.2015;115(11):1861-70. doi:10.1016/j.jand.2015.09.003Panelli MF, et. al.Bark ofPassiflora edulistreatment stimulates antioxidant capacity, and reduces dyslipidemia and body fat indb/dbmice.Antioxidants (Basel).2018;7(9):120. doi:10.3390/antiox7090120Banik K, et. al.Piceatannol: A natural stilbene for the prevention and treatment of cancer.Pharmacol Res.2020;153:104635. doi:10.1016/j.phrs.2020.104635Kitada M, et. al.The effect of piceatannol from passion fruit (Passiflora edulis) seeds on metabolic health in humans.Nutrients.2017;9(10):1142. doi:10.3390/nu9101142USDA National Agricultural Library.Exploring the potential of passion fruit in subtropical North America.Have a Plant.Passion fruit.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
He X, Luan F, Yang Y, Wang Z, Zhao Z, Fang J, Wang M, Zuo M, Li Y.Passiflora edulis: an insight into current researches on phytochemistry and pharmacology.Front Pharmacol.2020;11:617. doi:10.3389/fphar.2020.00617U.S. Department of Agriculture.Passion-fruit, (granadilla), purple, raw.He X. et. al.Passiflora edulis: An insight into current researchers on phytochemistry and pharmacology.Front Pharmacol.2020;11:617. doi:10.3389/fphar.2020.00617National Institutes of Health. Office of Dietary Supplements.Vitamin C.National Institute of Health. Office of Dietary Supplements.Vitamin A.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209.USDA Nutrition Database.Passionfruit, granadilla, purple, raw, 1 cup.Dahl WJ, Stewart ML.Position of the academy of nutrition and dietetics: health implications of dietary fiber.J Acad Nutr Diet.2015;115(11):1861-70. doi:10.1016/j.jand.2015.09.003Panelli MF, et. al.Bark ofPassiflora edulistreatment stimulates antioxidant capacity, and reduces dyslipidemia and body fat indb/dbmice.Antioxidants (Basel).2018;7(9):120. doi:10.3390/antiox7090120Banik K, et. al.Piceatannol: A natural stilbene for the prevention and treatment of cancer.Pharmacol Res.2020;153:104635. doi:10.1016/j.phrs.2020.104635Kitada M, et. al.The effect of piceatannol from passion fruit (Passiflora edulis) seeds on metabolic health in humans.Nutrients.2017;9(10):1142. doi:10.3390/nu9101142USDA National Agricultural Library.Exploring the potential of passion fruit in subtropical North America.Have a Plant.Passion fruit.
He X, Luan F, Yang Y, Wang Z, Zhao Z, Fang J, Wang M, Zuo M, Li Y.Passiflora edulis: an insight into current researches on phytochemistry and pharmacology.Front Pharmacol.2020;11:617. doi:10.3389/fphar.2020.00617
U.S. Department of Agriculture.Passion-fruit, (granadilla), purple, raw.
He X. et. al.Passiflora edulis: An insight into current researchers on phytochemistry and pharmacology.Front Pharmacol.2020;11:617. doi:10.3389/fphar.2020.00617
National Institutes of Health. Office of Dietary Supplements.Vitamin C.
National Institute of Health. Office of Dietary Supplements.Vitamin A.
Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209.
USDA Nutrition Database.Passionfruit, granadilla, purple, raw, 1 cup.
Dahl WJ, Stewart ML.Position of the academy of nutrition and dietetics: health implications of dietary fiber.J Acad Nutr Diet.2015;115(11):1861-70. doi:10.1016/j.jand.2015.09.003
Panelli MF, et. al.Bark ofPassiflora edulistreatment stimulates antioxidant capacity, and reduces dyslipidemia and body fat indb/dbmice.Antioxidants (Basel).2018;7(9):120. doi:10.3390/antiox7090120
Banik K, et. al.Piceatannol: A natural stilbene for the prevention and treatment of cancer.Pharmacol Res.2020;153:104635. doi:10.1016/j.phrs.2020.104635
Kitada M, et. al.The effect of piceatannol from passion fruit (Passiflora edulis) seeds on metabolic health in humans.Nutrients.2017;9(10):1142. doi:10.3390/nu9101142
USDA National Agricultural Library.Exploring the potential of passion fruit in subtropical North America.
Have a Plant.Passion fruit.
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