Passion-Fruit

Nutrition per ~140 g · 1 medium piece

18.2 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 88.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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%

When to eat it 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.

Breaks a fast

Best avoided

• 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.