Passion Fruit: Everything You Need to Know About Passion Fruit

Published November 29th, 2021 by Chris Riley
Fact Checked by
Erik Rivera
Updated Date: Jun 27th, 2022

What is passion fruit | Nutritional Value | Benefits | Storage

Passion fruit has many beneficial properties that make it a great addition to your diet. It is rich in antioxidants, vitamin C, and B-complex vitamins.

If you want to eat passion fruit, there are plenty of ways for you to do so.

Whether you enjoy passion fruit on its own or if you use it as an ingredient in your favorite dish, this article will teach you everything there is about passion fruit.

What is passion fruit?

Passion fruit, also called Passiflora edulis, is a tropical blossom that grows on vines.

Passion fruit vines can reach 30 feet in length in several years and produce numerous fruits.

The flavor of passion fruit can be described as sweet, tart, and it is very fragrant. Its name comes from the Passion of Christ and its appearance resembles that of a human heart.

The tropical fruit has been eaten for centuries, but only recently have people started exploring it as a potential health food. It is a pepo, which is a type of fruit that has a firm skin or rind and pulp surrounding the seeds.

It is native to southern parts of Brazil, Paraguay, and the northern parts of Argentina and is cultivated in tropical and subtropical climates throughout the world.

It comes in a few different varieties including passion fruit with yellow fruit with yellow outer skin, purple fruit with purple skin, and hybrids from cross-pollination.

passion fruit

What is the nutritional value of passion fruit?

Passion fruit contains a lot of vitamin C and minerals like magnesium, iron, and potassium as well as smaller amounts of vitamins A, B-complex, and E.

It also has antioxidants that may help protect against some cancers. Passion fruit is a good source of passion fruit seeds that are rich in fiber and contain small amounts of minerals, like calcium.

Below is the nutritional value of one serving, which is 100g or 3.5 ounces, of passion fruit according to the USDA, also known as the United States Department of Agriculture, that demonstrates the benefits of passion fruit:

Nutritional value per 100 g (3.5 oz)

Energy 406 kJ (97 kcal)

Carbohydrates 22.4 g

Sugars 11.2 g

Dietary fiber 10.4 g

Fat 0.7 g

Protein 2.2 g

Vitamins Quantity %DV†

Vitamin A equiv. 64 μg 8%

beta-Carotene 743 μg 7%

Riboflavin (B2) 0.13 mg 11%

Niacin (B3) 1.5 mg 10%

Vitamin B6 0.1 mg 8%

Folate (B9) 14 μg 4%

Choline 7.6 mg 2%

Vitamin C 30 mg 36%

Vitamin K 0.7 μg 1%

Minerals Quantity %DV†

Calcium 12 mg 1%

Iron 1.6 mg 12%

Magnesium 29 mg 8%

Phosphorus 68 mg 10%

Potassium 348 mg 7%

Sodium 28 mg 2%

Zinc 0.1 mg 1%

Other constituents Quantity

Water 72.9 g

What are the benefits of eating passion fruit?

Eating passion fruit provides a range of health benefits including:

  • may help reduce inflammation
  • contains a lot of fiber which helps improve your digestive health and reduces the risk of colon cancer; fiber also makes you feel full so it can be useful for weight loss; a high fiber diet can also help lower the risk of heart disease, diabetes, and obesity.
  • passion fruit seeds have been found to have antiulcerogenic effects, which means that they protect against ulcers caused by stress and medications.
  • passion fruit seeds also have antioxidant properties that may help prevent cellular damage to DNA; this protection against DNA damage is thought by some scientists to reduce the risk of cancer.
  • rich in antioxidants like vitamin C, and beta carotene which protects your cells from the damage of free radicals; they also contain many polyphenols, which are micronutrients from plants.
  • the purple passion fruit peel of the passion fruit has also demonstrated anti-inflammatory and antioxidant properties although most people do not eat the peel.
  • is a good source of vitamins B, which are essential for cell metabolism and reducing fatigue; passion fruit is also high in vitamin C which has been shown to help reduce the duration and severity of colds.
  • maybe useful for preventing osteoarthritis due; passion fruit seeds may even provide more calcium than milk.
  • may help prevent high blood pressure and heart problems thanks to its potassium content; passion fruit also reduces the risk of kidney stones due to a compound called citrate which prevents calcium from binding with oxalate in the kidneys.

It should be noted that although these are potential benefits they have not been studied enough to determine if these benefits are scientifically accurate. Some studies have been performed, but more rigorous scientific studies need to follow to determine these as facts.

Are there any risks of eating passion fruit?

Eating passion fruit in large amounts can result in nausea, vomiting, or diarrhea due to high levels of passion fruit seeds.

If you are allergic to latex passion fruit can cause a reaction in your mouth and throat which may result in anaphylactic shock.

Although very rare, it has happened and it usually occurs in people with an allergy to latex.

How do you eat passion fruit?

Passion fruit is eaten raw, dried, or as syrup poured over desserts such as ice cream; passionflower pulp has also been used to make juices and teas.

Raw passion fruits are usually eaten by cutting them in half and squeezing the passion fruit pulp into a bowl or directly onto food such as oatmeal.

People have used them in salads, yogurts, passion fruit sauce, and passion fruit jam too. You can also eat the seeds as they are edible.

How do you store passion fruit?

Passion fruit can be stored at room temperature until they become ripe; once passion fruits are ripe it is best to eat them within one day since the passion fruit will start to ferment and become sour.

Passion fruits can be stored in the refrigerator for up to one week once ripe and passion fruit can be frozen and used later as a topping or substitute for passion fruit pulp if needed for up to one month.

If freezing, store in a plastic bag or ice cube tray for convenience.

Summary

The passion fruit plant is a tropical blossom that grows on vines and is named after the Passion of Christ.

It is a tropical and subtropical fruit whose original range was from southern Brazil to northern Argentina although it is grown worldwide now in tropical and subtropical regions.

Eating or drinking passion fruit has many benefits, including how rich it is in antioxidants and it contains over 10 grams of fiber per serving size.

Antioxidants have a wide range of benefits, including lowering your risk to some cancers, helping eyesight, and anti-inflammatory properties too. Fiber is great for your gut and digestion and can lower your risk for several illnesses. It can even contribute to weight loss. There is a slight risk when eating passion fruit of eating too much or of being allergic to it.

It has been shown that people who are allergic to latex are the most likely to develop a passion fruit allergy.

To eat passion fruit, all you have to do is slice it open and eat the fruit, pulp, and seeds inside.

Both the skin and crunchy seeds are edible too, although most people do not eat the skin. Storing passion fruit requires you to wait until the fruit is ripe at room temperature and then put it in the fridge where it can store for up to a week.

You can also freeze passion fruit juice, either in a freezer bag or in ice trays for convenience and it will last for up to one month.

References, Studies and Sources:

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102676/nutrients

https://www.ncbi.nlm.nih.gov/pubmed/19335713/

https://www.sciencedirect.com/science/article/pii/S2405580819301207

https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure

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