Passion-Fruit
Passion fruit is a tropical fruit rich in fiber, vitamin C, and polyphenolic compounds, delivering exceptional nutrient density at just 97 calories per 100g. Its high soluble fiber content and antioxidant profile make it particularly valuable for metabolic health and longevity.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C42.0 mg47% DV
- Riboflavin0.18 mg14% DV
- Niacin2.1 mg13% DV
- Folate19.6 mcg5% DV
- Choline10.6 mg2% DV
- Vitamin A89.6 iu2% DV
- Vitamin K0.98 mcg<1% DV
- Vitamin E0.03 mg<1% DV
- Copper0.12 mg13% DV
- Iron2.2 mg12% DV
- Potassium487.2 mg10% DV
- Magnesium40.6 mg10% DV
- Phosphorus95.2 mg8% DV
- Sodium39.2 mg2% DV
- Selenium0.84 mcg2% DV
- Calcium16.8 mg1% DV
- Zinc0.14 mg1% DV
- Polyunsaturated Fat0.58 g
- Monounsaturated Fat0.12 g
- Saturated Fat0.08 g
- Inulin / Prebiotic fibre~4.2 g
- Polyphenols~210 mg
Score · 80/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C33% DV
- Riboflavin10% DV
- Copper10% DV
- Niacin9% DV
- Iron9% DV
Overview
Passion fruit originates from South America and is cultivated across tropical and subtropical regions worldwide. Despite its small size, it is nutritionally concentrated, providing 10.4g of fiber per 100g—representing 33% of daily requirements in a single serving. The fruit's unique nutritional advantage lies in its exceptional polyphenol content, particularly edulis and flavonoids, which function as potent antioxidants. With 30mg of vitamin C per 100g, passion fruit supports immune resilience and collagen synthesis. The high potassium-to-sodium ratio (348:28mg) promotes cardiovascular health and healthy blood pressure regulation. The seeds contain piceatannol, a polyphenolic compound linked to insulin sensitivity and metabolic protection in emerging research. For longevity-focused nutrition, passion fruit's combination of high fiber, low glycemic impact (despite 23.4g carbs, fiber slows absorption), and antioxidant density makes it particularly valuable for maintaining healthy aging markers including vascular function, glucose homeostasis, and antioxidant defense systems.
Health Benefits (5)
- Improved gut microbiota composition and metabolic health through prebiotic fiberstrongSoluble fiber in passion fruit (pectin and cellulose) feeds beneficial gut bacteria, increasing production of short-chain fatty acids like butyrate, which strengthen gut barrier function and reduce systemic inflammation
- Enhanced insulin sensitivity and reduced diabetes riskmoderateHigh fiber content slows glucose absorption, preventing blood sugar spikes; polyphenols like piceatannol improve pancreatic beta-cell function and enhance GLUT4 glucose transporter expression
- Cardiovascular protection and improved vascular endothelial functionmoderatePolyphenols and vitamin C support nitric oxide production, improving arterial flexibility; high potassium content facilitates sodium excretion and reduces blood pressure burden
- Reduced systemic inflammation and oxidative stressmoderateFlavonoids and other polyphenols neutralize reactive oxygen species and suppress pro-inflammatory cytokine pathways, protecting cellular machinery from age-related damage
- Improved bone mineral density and skeletal healthemergingMagnesium (29mg) and phosphorus (68mg) are essential cofactors for bone matrix mineralization; vitamin C supports collagen cross-linking in bone architecture
Food Pairings
- ·Pair with Greek yogurt or kefir: the probiotics in fermented dairy synergize with passion fruit's prebiotic fiber to optimize gut dysbiosis reversal and butyrate production
- ·Combine with nuts (almonds, walnuts): monounsaturated fats enhance absorption of fat-soluble polyphenols and provide sustained energy, reducing glucose spike from passion fruit's carbohydrates
- ·Mix with dark leafy greens in salads: the vitamin C in passion fruit enhances non-heme iron bioavailability from spinach or kale by 3-4 fold through acidic chelation
- ·Blend with berries: anthocyanins from berries and polyphenols from passion fruit create synergistic antioxidant effects that exceed individual contribution
Practical Tips
- ·Select passion fruits with wrinkled, dark skin (indicates ripeness and sugar concentration); smooth skin indicates under-ripeness and suboptimal polyphenol content
- ·Consume seeds along with pulp: the seeds contain concentrated piceatannol and beneficial fiber; they are safe to digest and contribute substantially to antioxidant yield
- ·Store ripe passion fruits at room temperature (18-22°C) away from direct sunlight for up to 5 days, or refrigerate for 2-3 weeks; cold storage preserves polyphenol stability
- ·Scoop pulp directly into a bowl and eat with a spoon to maximize seed consumption; avoid juicing alone as this removes insoluble fiber critical for glycemic control
- ·For maximum polyphenol retention, consume fresh and unheated; cooking degrades heat-sensitive flavonoids by 15-30%
Optimal Timing
Midday consumption (11am-2pm) provides antioxidant support during peak circadian oxidative stress and sustained energy from fiber-modulated glucose absorption, avoiding late-day sugar sensitivity. The 10.4g fiber content supports postprandial glucose regulation when paired with lunch protein/fat.
- · immediately before bed (4+ hours before sleep) due to modest sugar content affecting glycemic control overnight
While compatible with intermittent fasting windows after the fast-breaking meal, passion fruit's carbohydrate content (23.4g per 100g) is best consumed with protein/fat to minimize insulin response during fasting-sensitive periods.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower passion-fruit is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about passion-fruit
What is passion-fruit?
Passion-Fruit is classified as a fruit. Passion fruit is a tropical fruit rich in fiber, vitamin C, and polyphenolic compounds, delivering exceptional nutrient density at just 97 calories per 100g.
Is passion-fruit healthy?
Passion-Fruit scores 80/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Riboflavin, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is passion-fruit high in protein?
Not particularly. A 140 g serving provides about 3.1 g of protein (~6% of the 50 g daily value).
Is passion-fruit high in fiber?
Yes — it's a high-fiber food. A 140 g serving provides about 14.6 g of fiber (~52% of the 28 g daily value).
What vitamins and minerals are in passion-fruit?
In a 140 g serving, passion-fruit is highest in Vitamin C (~47% DV), Riboflavin (~14% DV), Copper (~13% DV), Niacin (~13% DV), Iron (~12% DV).
Is passion-fruit keto-friendly?
Not really. A 140 g serving has about 18.2 g of net carbs (32.7 g total minus 14.6 g fiber).
When is the best time to eat passion-fruit?
Best in the midday. Midday consumption (11am-2pm) provides antioxidant support during peak circadian oxidative stress and sustained energy from fiber-modulated glucose absorption, avoiding late-day sugar sensitivity. The 10.4g fiber content supports postprandial glucose regulation when paired with lunch protein/fat.
How much passion-fruit should I eat?
A typical serving is around 140 g (~136 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating passion-fruit alongside several other fruit sources.
What pairs well with passion-fruit?
Passion-Fruit pairs nicely with: Pair with Greek yogurt or kefir: the probiotics in fermented dairy synergize with passion fruit's prebiotic fiber to optimize gut dysbiosis reversal and butyrate production; Combine with nuts (almonds, walnuts): monounsaturated fats enhance absorption of fat-soluble polyphenols and provide sustained energy, reducing glucose spike from passion fruit's carbohydrates; Mix with dark leafy greens in salads: the vitamin C in passion fruit enhances non-heme iron bioavailability from spinach or kale by 3-4 fold through acidic chelation; Blend with berries: anthocyanins from berries and polyphenols from passion fruit create synergistic antioxidant effects that exceed individual contribution.
Supplements that mirror Passion-Fruit's nutrient profile
Encyclopedia entries that supply the same signature nutrients passion-fruit contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Passion-Fruit
These are the nutrients passion-fruitcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.