Passion fruit ( Passiflora) is a round or ovoid fruit with a hard, waxy rind. You will find two main varieties, mainly the purple passion fruit and the yellow passion fruit. Although the fruit is native to Brazil, its main varieties and hybrids can be grown in Paraguay, Argentina, Hawaii, and even the continental United States. Although it is commonly used to make juice, there are many other uses for this healthy fruit.
Passion Fruit Nutrition Facts Serving Size 1/2 cup (118 grams) Per Serving% Daily Value * Calories 114.5 Calories from Fat 7.5 Total Fat 0.8g 1% Saturated Fat 0.1g 0% Polyunsaturated Fat 0g Fat monounsaturated 0g Cholesterol 0mg 0% Sodium 33mg 1% Potassium 410.5mg 12% Carbohydrates 27.5g 9% Exclusive fiber 12.5g 50% Sugars 13g Protein 2.6g Vitamin A 30% – Vitamin C 59% Calcium 1.4% – Iron 10, 5% * Based on a 2,000 calorie diet
Carbohydrates in passion fruit juice
The calories in passion fruit juice come almost entirely from carbohydrates.
Most of the carbohydrates in passion fruit are sugar. Natural sugar (sugar found naturally in fruits and vegetables) is considered better for your diet than added sugar (or sugar that is added to your food during processing). In a cup of passion fruit chunks, you will receive 13 grams of sugar.
You will also receive 12.5 grams of fiber in each 118 gram serving of passion fruit.
Fiber helps increase satiety, improves digestive health, and can help lower blood cholesterol. Most of us don’t get enough fiber in our daily diet. Current guidelines suggest that you consume 20 to 35 grams of fiber each day.
The estimated glycemic load (GL) of passion fruit juice is 6. The glycemic load is an estimated glycemic index that takes into account the serving size of a given food or drink.
It is considered useful when comparing different types of food in varying amounts.
Fats in passion fruit
There is a small amount of fat in passion fruit. But a single serving provides less than 1 gram of total fat. Most of the fat in passion fruit is polyunsaturated fat. Polyunsaturated fatty acids (PUFAs) are considered “good” fats because they provide health benefits when consumed in moderation.
Protein in passion fruit
There is also a small amount of protein in passion fruit, however it is not enough to meet your daily needs. Adding passion fruit to a lean protein source like low-fat or Greek yogurt can be a smart way to reach your daily consumption goals.
Micronutrients in passion fruit
Fresh whole passion fruit contains important vitamins and minerals. For example, fruit provides 30 milligrams of vitamin C, or 50 percent of your total recommended daily intake if you eat a 2,000 calorie per day diet. You will also receive 25 percent of the recommended daily allowance of vitamin A.
A 100-gram serving provides 10 percent (348 milligrams) of your daily potassium needs, and small amounts of riboflavin, niacin, vitamin B-6, iron, magnesium, phosphorus, and folate.
Including passion fruit in your diet can provide you with several health benefits.
The vitamin C (L-ascorbic acid) in passion fruit is essential for good bone structure, cartilage, muscle, and blood vessels. It also aids in the absorption of iron and promotes wound healing.
As an antioxidant, vitamin C can help limit the negative effects of free radicals and can even help prevent or delay the development of certain cancers, cardiovascular diseases, and other diseases in which oxidative stress plays a causal role. Vitamin C must be consumed in the diet because our bodies cannot produce it.
You will also get a healthy boost in vitamin A when you consume passion fruit juice.
Vitamin A is essential for the health of the hair, skin, and mucous membranes of the body. It is essential for healthy bones and teeth and is also important for normal vision and a healthy immune system.
Lastly, passion fruit fiber provides health benefits. If you are trying to lose weight, fiber helps you feel full longer after eating. Fiber also helps you maintain a healthy digestive system and increases regularity.
How should I select the best passion fruit?
Look at the skin of the passion fruit before you buy it. Smooth skin indicates that the fruit is not yet ripe. Instead, look for one that is large and heavy and has a bit of dimples for a ripe fruit.
You can use yellow or purple passion fruit if you juice it at home. Yellow passion fruit is most often used for commercial juice production. However, the purple variety is more commonly found in stores and is preferred by many for its flavor.
How do I store passion fruit?
You can ripen passion fruit at room temperature, however the fruit will ripen too quickly if kept in a warm room (86 degrees Fahrenheit or higher) or in the sun. Ripe fruits keep for a week in the fridge. (36 to 45 degrees). Fruit stored in unperforated, sealed, room-temperature polyethylene bags can keep for up to two weeks.
What is the difference between the different types of passion fruit?
Both the nutrition of the yellow and purple passion fruit is more or less the same. However, there are some notable differences between the two varieties. The purple form has black seeds, while the yellow passion fruit has brown seeds. The yellow passion fruit is often larger. But purple passion fruit is less acidic and is considered richer in aroma and flavor. Purple passion fruit also has a higher proportion of juice, between 35 and 38 percent. The purple form has black seeds, the yellow one has brown seeds.
There are also different subcategories of passion fruit within the two varieties. For example, if you are looking for purple passion fruit, you might find Nelly Kelly or Common Purple at your local grocery store. Yellow subtypes include Yee Selection or Sevcik Selection. There are also hybrids that are a combination of the yellow and purple varieties.
When is passion fruit in season?
This fruit can be grown and harvested throughout the year, but different areas that grow passion fruit typically have it in season at different times of the year. For example, in areas like India, the peak harvest occurs between August and December and between March and May. But in Hawaii, peak season is seen from June to January, with most harvests in July and August and then October and November.
Do I need to peel the passion fruit?
Generally, the skin of passion fruit is not consumed. But you don’t need to peel it to eat it. Just open the fruit and extract the pulp and seeds. If you decide to use the seeds to make passion fruit juice, you will press them through a fine strainer to extract the juice. The seeds are large and soft, so this process does not require a lot of work.
Is passion fruit juice healthier than raw whole passion fruit ?
Passion fruit juice is popular in many areas of the country, but it is not necessarily healthier than eating the whole fruit. You can get more vitamins and minerals when you consume passion fruit juice because the juice is concentrated. However, you also get a substantial increase in sugar without the benefit of fiber.
A whole raw passion fruit provides approximately 2 grams of dietary fiber. Fiber helps slow the absorption of sugar so your blood glucose doesn’t spike after you drink. Fiber provides other health benefits as well, which is why health experts generally advise choosing whole fruit over fruit juices.
Tips for cooking and preparation
There are different ways to prepare and enjoy passion fruit. Some fans of the fruit (especially in Australia) simply open the fruit and enjoy the seeds by coating them with cream and sugar and eating them with a spoon. You can also scoop out the seeds and use them to top fruit salads, green salads, yogurt plates, and grain bowls.
Passion fruit seeds are often used to create a decorative topping in cocktails and non-alcoholic beverages. The fruit is also used to make ice cream and other frozen treats.
Many people also enjoy making passion fruit juice or syrup by pressing the seeds through cheesecloth or a strainer. The juice can be sweetened and diluted with water or combined with other juices such as orange juice, mango juice, or pineapple juice to make cold drinks.
In Mexico, some people consume the whole fruit with lemon and chili. In other areas and in East Africa, many people simply eat the fruit raw and whole.
Allergies and interactions
Some latex-allergic patients cross-react to passion fruit and other fruits, such as papaya, avocado, banana, fig, melon, mango, kiwi, pineapple, peach, and tomato. If you plan to consume passion fruit and have a latex allergy or a history of latex anaphylaxis, you should have a blood test to see if you may also be allergic to passion fruit. According to medical sources, the symptoms are generally localized in the mouth area. Serious reactions are rare.