Passion Fruit: Nutritional Facts and Health Benefits

Passion fruit (Passiflora edulis) is a tropical South American fruit that belongs to the family Passifloraceae. This fruit is believed to be originated in Brazil and holds more than 80% of the national production. India, Australia, Hawaii, and South Africa are also one of the biggest producers of passion fruit.

This fruit is known as lilikoi, golden passion, maracuja, and yellow granadilla in different parts of the world. (1) 

Passion fruit is nutritious and contains several vitamins and minerals. This fruit’s presence of flavonoids and triterpenoids makes it essential for a healthy lifestyle. This fruit has a wide range of health effects and biological activities such as antioxidants, anti-tumor, antidiabetics, anti-hypertensive, etc. (2)

The passion fruit bears yellow, red, or purple fruit, depending on the genotype. The fruit is egg-shaped and weighs 30-450 grams or more. (1)

This fruit tastes sweet with a slight tartaric flavor. This fruit contains several edible seeds rich in oil, which gives a good crunch when eaten with pulp.

Passion fruit is preferred to be eaten fresh when ripened. This fruit can be processed into the products like jam, jelly, squash, and juice. It can also be added to salads, ice cream, cakes, and pies. (3)

Nutritional Facts

Passion fruit is considered healthy because of its nutritional composition. The fruit is high in vitamins and minerals, which are valuable in maintaining human health. The data of raw passion fruit analysis, along with daily adult requirements, is discussed further. (4,5)

Passion fruit contains 72.9 grams of water per 100 grams, called juicy fruit. It contains fewer calories (97 kcal/100 g), carbohydrates (23.4 g/100 g), and sugar (11.2 g/100 g) which is good for maintaining a healthy body weight. (4)

It contains a good quantity of protein (2.2 g/100 g) and dietary fiber (10.4 g/100 g), with the daily adult requirement being 0.8 grams and 25-30 grams, respectively. (5) 

* National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day. 

Minerals: Passion fruit is a mineral-dense fruit. It contains a good quantity of calcium, magnesium, phosphorus, and sodium. Potassium in passion fruit (348 mg/100 g) is higher than in grapefruit (135 mg/100 g), both similar in taste. Passion fruit also contains iron (1.6 mg/100 g), zinc (0.1 mg/100 g), and copper (0.086 mg/100 g). (4)

Nutrients	Amounts (per 100 grams)	Daily Adult Requirements
Calcium, Ca	12 mg	1,000 – 1,200 mg
Magnesium, Mg	29 mg	310-420 mg
Potassium, K	348 mg	2,600 – 3,400 mg*
Phosphorus, P	68 mg	700 mg
Sodium, Na	28 mg	<2,300 mg*

* Adequate intake (AI) level determined by National Academy of Medicine. 

Vitamins: Passion fruit is an excellent vitamin source with many vitamins C and A. The fruit also contains vitamin B6 (0.1 mg/100 g), vitamin E (0.02 mg/100 g), vitamin K (0.7 mcg/100 g), riboflavin (0.13 mg/100 g), and niacin (1.5 mg/100 g). Vitamin A in passion fruit (1270 IU/100 g) is higher than that of kiwi fruit (87 IU/100 g).

Nutrients	Amounts (per 100 grams)	Daily Adult Requirements
Vitamin C	30 mg	75 mg -90 mg*
Vitamin A	1270 IU	2333-3000 IU
Choline	7.6 mg	425 mg – 550 mg*
Carotene, beta	743 mcg	–
Folate	14 mcg	400 mcg

* Adequate intake (AI) level determined by National Academy of Medicine. 

g-gram, mg-milligram, mcg-microgram, IU-international units

Health Benefits

Passion fruit is a good source of vitamins, minerals, and other nutritious substances. This fruit is cultivated for food and medicinal purposes. This fruit’s antioxidant and anti-inflammatory properties are valuable for boosting immunity and preventing diseases. Not only does the fruit the peel also contains carotene, flavonoids as well as gamma-aminobutyric acid. The significant health benefits served by passion fruit are

1. Can possess anti-inflammatory properties: Passion fruit is rich in plant-based polyphenols, including flavonoids. Vitamin C and beta-carotene are also present in this fruit. These nutritional components serve antioxidant properties, help lower inflammation in the body and protect against tumor cells. This fruit’s anti-inflammatory property helps prevent asthma, arthritis, skin cancer, and hypertension and boost immunity. (6)

2. Can benefit skin health: Flavonoids, beta-carotene, and vitamin C in passion fruit make it high in antioxidants. The oral consumption and application of polyphenols improve the number of collagen in the skin. Collagen helps build skin tissues and protects the skin cells from oxidative damage. The polyphenols and vitamins in this fruit prevent age-related skin abnormalities and make the skin brighter. (7)  

3. Can balance blood sugar: Passion fruit and its extracts are believed to maintain blood sugar. Passion fruit is a good source of fiber, polyphenols, and vitamins. The soluble fiber in this fruit helps slow the digestion of food and prevent the spike in blood sugar. The abundant source of bioactive molecules and natural secondary metabolites makes this fruit low in glycemic index (GI) value, resulting in improved insulin sensitivity, preventing obesity, and regulating the glucose level in the blood. (8)      

4. Can benefit heart health: Passion fruit is a good source of potassium and has a low quantity of sodium. Increased potassium and limited sodium intake balance the cholesterol level in the blood and control blood pressure. A proper blood supply in the heart protects the heart from stroke and heart attack. (9)

5. Can be good for gut health: Passion fruit is an excellent source of dietary fiber, making us feel full for a long time and balancing our calorie intake. This fruit promotes digestion and regulates bowel movement. Regular bowel movement helps prevent constipation and decreases the risk of colon cancer. Dietary fiber also helps increase healthy gut bacteria for healthy digestion and bowel movement. (10)

Passion fruit is a good source of vitamins, minerals, and other plant components. This fruit is perfectly fine to eat for good health. However, allergic reactions can be seen in some people if one has a latex allergy. (9)