Know what’s on your plate
Passion fruit
Calories & nutrition facts
flesh and pips
Nutrition facts
Per 100 g% DV- Calories 36 kcal —
- Protein 2.6 g 5%
- Carbohydrate 5.8 g 2%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 1%
- Sugars 5.8 g —
- Sodium 19 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 125 µg 14%
- Vitamin C 23 mg 26%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 1.5 mg 9%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 11 mg 1%
- Iron 1.3 mg 7%
- Magnesium 29 mg 7%
- Phosphorus 64 mg 5%
- Potassium 200 mg 4%
- Zinc 0.8 mg 7%
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Questions about Passion fruit
How can you tell when a passion fruit is ripe?
Choose one that feels heavy for its size. A purple or yellow skin that is slightly wrinkled usually means the pulp is ripe and fragrant; a very smooth fruit may need more time.
How do you open and eat a passion fruit?
Slice it in half across the middle and scoop out the pulp and seeds with a spoon. The seeds are edible, so you can eat them whole or press the pulp through a sieve if you want juice without seeds.
How should you store passion fruit?
Keep unripe fruit at room temperature until the skin begins to wrinkle. Once ripe, refrigerate it and use it within about a week; the scooped-out pulp can also be frozen.
What goes well with passion fruit?
Its sharp, fragrant pulp works well with yoghurt, porridge, pavlova and cheesecake, and it cuts through the richness of cream or coconut milk. Stir it into a fruit salad just before serving so its tangy juice dresses the other fruit.
Can you use passion fruit in cooking?
Yes. For a quick sauce, simmer the pulp with a little sugar for about 5 minutes, then strain out the seeds if you prefer a smooth finish; spoon it over pancakes, ice cream or baked fish.
What can you use instead of passion fruit?
For a similar sweet-tart flavour in a dressing, dessert or drink, use lime juice mixed with a little orange juice. It will not have passion fruit’s distinctive aroma or crunchy seeds.
Is passion fruit a source of vitamin C?
Yes. A 100 g portion provides 23 mg of vitamin C, making it a source of this vitamin.
Source: CoFID (UK) 14-178 · per 100 g · carbohydrate per EU label, fibre excluded
