How many calories are in a passion fruit?

One passion fruit yields about 18g of pulp and 17 calories, so three of them come to 52. Per 100g of pulp the figure is 97 calories, and a full cup (236g) reaches 229. The tough shell is not eaten, which is why a single fruit lands so low.

Why is passion fruit so high in fiber?

The crunchy seeds are the reason. Passion fruit carries 10.4g of fiber per 100g, roughly five times the 2.1g in kiwi and more than double pomegranate's 4g. Even one small fruit delivers 1.9g for 17 calories.

Is passion fruit keto-friendly?

In small amounts, yes. The pulp has 13g net carbs per 100g, but one fruit is only 2.3g net carbs because the portion is tiny. Three fruits total about 7g, which fits a 20g keto day far more easily than most tropical fruit.

Passion fruit vs pomegranate: which is better?

Passion fruit is higher in calories at 97 per 100g against pomegranate's 83, and lower in sugar at 11.2g versus 13.7g. The difference that matters is fiber: 10.4g against 4g, so passion fruit fills more space for a similar calorie cost.

Is passion fruit good for weight loss?

17 calories per fruit with 1.9g of fiber is about as favorable as fruit gets. Two fruits spooned over plain yogurt add 34 calories, where a tablespoon of honey on the same bowl would add 64.

What vitamins and minerals does passion fruit have?

Per 100g the pulp gives 30mg of vitamin C (a third of the 90mg daily value), 348mg potassium, 64mcg vitamin A and 1.6mg iron, which is high for a fruit. Scaled to one fruit that is 5.4mg vitamin C and 63mg potassium.

Do you eat passion fruit seeds?

Yes, and you should. The seeds hold most of the 10.4g of fiber per 100g, so straining the juice leaves that behind. They are safe to chew and add nothing beyond the 17 calories already in the fruit.

How do you tell when a passion fruit is ripe?

Wrinkled, dimpled skin means ripe rather than spoiled, and smooth-skinned fruit is underripe and sharply sour. A ripe one feels heavy for its size, since the 18g of pulp is what you are paying for. Whole fruit keeps about 7 days on the counter and 2 to 3 weeks in the fridge.

How much passion fruit can I eat in a day?

Three or four fruits is a sensible daily portion at 52 to 70 calories, and it brings 5.6 to 7.5g of fiber. Beyond that you are mostly adding fiber rather than calories, which some stomachs do not appreciate.