How healthy is passion fruit?
Is passion fruit healthy? Yes, for most people. Passion fruit scores 85/100 on the HowHealthyIs Score: 100 g provides 97 kcal, 10 g fiber and 30 mg vitamin C. The edible seeds make passion fruit one of the most fiber-rich fruits by weight, and it adds vitamin C and vitamin A with a strong tart flavor. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Passion fruit ranks higher than 85% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber38%
- Vitamin C34%
- Iron9%
- Potassium8%
- Vitamin A7%
- Magnesium7%
- Protein5%
- Calcium1%
- Vitamin E0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 110 minus 2 = 108. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in passion fruit?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 97 kcal | 17 kcal | |
| Protein | 2.2 g | 0.4 g | 1% |
| Carbohydrates | 23 g | 4.2 g | 2% |
| Fiber | 10 g | 1.9 g | 7% |
| Sugars | 11 g | 2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.7 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 64 µg | 12 µg | 1% |
| Vitamin C | 30 mg | 5.4 mg | 6% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Vitamin K | 0.7 µg | 0.1 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 14 µg | 2.5 µg | 1% |
| Minerals | |||
| Calcium | 12 mg | 2.2 mg | 0% |
| Iron | 1.6 mg | 0.3 mg | 2% |
| Potassium | 348 mg | 63 mg | 1% |
| Magnesium | 29 mg | 5.2 mg | 1% |
| Zinc | 0.1 mg | <0.1 mg | 0% |
| Sodium | 28 mg | 5 mg | 0% |
Source: USDA FoodData Central, "Passion-fruit, (granadilla), purple, raw" (FDC 169108). Values rounded.
Why is passion fruit good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Spooning over yogurt or oatmeal
- Dressings and desserts with little added sugar
What should you watch out for?
- Passion fruit juice and syrups lose the seeds and fiber and often contain added sugar. People with a latex allergy sometimes react to it.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.