Passion fruit (Passiflora edulis)


Passion fruit characteristics

  • Excellent source of fibre
  • Antioxidant power
  • Low in calories
  • Good source of vitamin C and iron
  • Unique sour taste

Nutritional and caloric values of passion fruit

Passion fruit has a unique nutritional profile. With 101 kcal per 100g, it is one of the relatively high-calorie fruits. However, this calorie content should be put into perspective as most people only consume small amounts. Passion fruit contains just over 10% carbohydrates and almost 7% fibre, which is great.

From a micronutrient perspective, it is an excellent source of iron and antioxidant vitamin C. Note that this combination is very interesting because the presence of vitamin C in passion fruit naturally increases the intestinal absorption of iron, which is also present in the fruit.

For 100g of raw passion fruit

  • Calories: 101
  • Protein: 2.13g
  • Carbohydrates. 10,9g
  • Lipids: 3g
  • Fibre: 6.8g
  • Glycemic load: Data not available
  • Antioxidant power: Yes, but exact data not available

The benefits of passion fruit

  • Reduces asthma symptoms
  • Helps to improve systolic and diastolic blood pressure
  • Antioxidant power
  • Rich in fibre

How to choose the right passion fruit?

The fruit should be fragrant and heavy in the hand. The skin should be wrinkled and give a little under pressure. Fruit with a hard, smooth, shiny skin that gives the impression of being very fresh is in fact immature, tasteless and quite acidic. Depending on the variety, the fruit may be purple or yellow.

Beware of industrial juices: the juice is usually mixed with that of other fruits. Read the label carefully to make sure it is 100% natural and not a drink containing sugar and various artificial ingredients.

For optimum preservation

Refrigerator: If the skin is not too wrinkled, leave to ripen at room temperature, then place in the fridge where it will keep for 1 week.

Freezer: Put the pulp in a freezer bag or freeze the whole fruit. You can also make a coulis or juice and put it in an ice cube tray.

Contraindications and allergies

There are few contraindications to passion fruit consumption. However, it belongs to the latex family of fruits, which can cause oral allergy in sensitive individuals. It is therefore necessary to be cautious in this particular case and to consult an allergist in case of doubt.

Latex allergy can be associated with allergies to certain foods, such as passion fruit. Reactions are variable, ranging from hives to anaphylactic reactions. Because of the potential severity of the reactions, people with latex or pollen allergies should be very careful when consuming these foods. They are advised to consult an allergist to determine the cause of reactions to specific foods and the precautions to be taken. Other foods that may be associated with latex allergy include avocado, banana, nuts, kiwi, apricot and papaya.