Know what’s on your plate
Passion fruit
Calories & nutrition facts
flesh without skin, with seeds, raw
Nutrition facts
Per 100 g% DV- Calories 102 kcal —
- Protein 2.1 g 4%
- Carbohydrate 11 g 4%
- Fat 3 g 4%
- Saturated fat 0.5 g 3%
- Fibre 6.8 g 24%
- Sugars 8.5 g —
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 84.2 µg 9%
- Vitamin C 25.6 mg 28%
- Vitamin D 0 µg 0%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 1.4 mg 9%
- Pantothenic acid (B5) 0.56 mg 11%
- Vitamin B6 0.17 mg 10%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 8.1 mg 1%
- Iron 0.56 mg 3%
- Magnesium 26 mg 6%
- Phosphorus 46 mg 4%
- Potassium 240 mg 5%
- Zinc 0.76 mg 7%
- Copper 0.15 mg 17%
- Manganese 0.19 mg 8%
Similar foods
- Yellow passion-fruit juiceraw60 kcal / 100 g
- Purple passion fruitraw97 kcal / 100 g
- Passion fruit pulpraw74 kcal / 100 g
- Granadilla passion-fruitpurple, raw97 kcal / 100 g
- Passion fruit juiceconcentrated, prepared, without sugar4 kcal / 100 g
- Pomme lianeflesh without skin, with seeds, raw, sampled in the island of La Martinique
- Grenadillasflesh and seeds42 kcal / 100 g
- Pomegranateflesh without skin, with seeds, raw81 kcal / 100 g
- Purple passion fruit juiceraw51 kcal / 100 g
Questions about Passion fruit
How can you tell when a passion fruit is ripe?
Choose one that feels heavy for its size. A wrinkled skin is usually a sign it is ripe and juicy; a smooth, very firm fruit can be left at room temperature to ripen.
How do you eat a passion fruit?
Rinse it, cut it in half and scoop out the pulp and seeds with a spoon. The seeds are edible; the tough outer rind is not.
Can you eat passion fruit seeds?
Yes. The small, crunchy seeds are edible and are usually eaten with the tangy pulp; strain them through a fine sieve if you want a smooth juice or sauce.
How should you store passion fruit?
Keep ripe fruit in the fridge, where it will usually last for about a week. To freeze it, scoop the pulp into a sealed container or ice-cube tray.
What goes well with passion fruit?
Its sharp, fragrant pulp works well with yoghurt, porridge, pavlova and cheesecake, and balances sweet fruits such as mango and banana. Stir it into a dressing with lime and a little oil for salads or grilled fish.
Can you use passion fruit instead of lemon or lime juice?
You can use strained passion-fruit pulp in a dessert or dressing when you want acidity with a floral, tropical flavour. It is thicker and more aromatic than citrus juice, so it is not a like-for-like substitute in recipes where lemon or lime provides most of the liquid.
Is passion fruit a source of fibre?
Yes. A 100 g portion provides 6.8 g of fibre, much of it in the seeds.
How much vitamin C does passion fruit provide?
A 100 g portion provides 25.6 mg of vitamin C. It also provides 0.15 mg of copper.
Source: ANSES–Ciqual (France) 13016 · per 100 g · carbohydrate per EU label, fibre excluded
