Passion Fruit: Calories, Nutrition Facts, and Health Benefits (2026)

Passion fruit contains 35 calories per 2 fruits (36 g), with 3.7 g of fiber and 10.8 mg of vitamin C, providing 12% of the daily value. It also offers 125 mg of potassium and has a low glycemic index of about 30, making it a nutritious option.

This page provides a comprehensive overview of passion fruit nutrition, including calorie content, macronutrient breakdown, and health benefits. Additionally, it examines its impact on blood sugar and compares it to other fruits.

Passion Fruit Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table details the composition of passion fruit per 2 fruits (36 g) and per 100 g, highlighting its key nutrients.

Values are for 2 fruits (36 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	35	97	2%
Protein	0.8 g	2.2 g	2%
Carbohydrates	8.4 g	23.4 g	3%
Fiber	3.7 g	10.4 g	13%
Sugar	4.0 g	11.2 g	-
Fat	0.3 g	0.7 g	0%
Vitamin C	10.8 mg	30.0 mg	12%
Potassium	125 mg	348 mg	3%
Vitamin A	23 mcg	64 mcg	3%
Folate	5 mcg	14 mcg	1%

About 86% of passion fruit calories come from carbohydrates, 8% from protein and 6% from fat.

Passion Fruit by Health Goal

The by-goal ratings section evaluates how passion fruit aligns with various health and dietary objectives, offering insights for different lifestyles.

Goal	Rating	Why
Weight loss	Excellent	35 calories per serving with 3.7 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 2 per serving
Immunity	Fair	Provides 10.8 mg vitamin C (12% DV)
Digestion	Good	3.7 g fiber per serving supports regularity
Heart health	Good	Potassium (125 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.8 g); best as a vitamin-rich choice, not a protein source

Passion Fruit and Blood Sugar

Glycemic index: 30. Glycemic load: 2 per serving.

Passion Fruit has a glycemic index of about 30 and a glycemic load of around 2 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Passion Fruit Compares to Other Fruits

In the comparison table, passion fruit is assessed alongside other fruits, allowing for a clearer understanding of its nutritional standing.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Passion Fruit	97	11.2	10.4	30.0
Pomegranate	83	13.7	4.0	10.2
Guava	68	8.9	5.4	228.0
Kiwi	61	9.0	3.0	92.7

Passion Fruit Myths, Checked

Passion fruit makes you sleepy , Misleading. It is sometimes linked to relaxation, but evidence in the fruit itself is limited.

You cannot eat the seeds , False. The crunchy seeds are edible and provide most of the fiber.

How to Track Passion Fruit

Fruit portions are easy to misjudge, and the difference between two passion fruits and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log passion fruit accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in two passion fruits?

Two passion fruits contain 35 calories, making them a low-calorie snack option for those monitoring their energy intake.

Is passion fruit good for weight loss?

Passion fruit can support weight loss due to its fiber content, which aids in satiety, with 3.7 g of fiber per 2 fruits.

Can people with diabetes eat passion fruit?

People with diabetes can eat passion fruit, as it has a low glycemic index of about 30, which helps manage blood sugar levels.

How much fiber is in passion fruit?

Passion fruit is high in fiber, providing 3.7 g per 2 fruits (36 g), which is beneficial for digestive health.

Is passion fruit high in sugar?

Passion fruit contains 4 g of sugar per 2 fruits, which is relatively low compared to many other fruits, making it a suitable choice for those watching their sugar intake.

Are passion fruit seeds edible?

Yes, passion fruit seeds are edible and are often consumed along with the pulp, adding a crunchy texture to dishes.

Key Takeaways

• Passion fruit has 35 calories per 2 fruits (36 g).
• It provides 3.7 g of fiber, aiding digestion.
• Each serving contains 10.8 mg of vitamin C, or 12% of the daily value.
• The glycemic index is low at about 30.
• Passion fruit has 4 g of sugar per serving.
• The seeds of passion fruit are edible and nutritious.