Passion fruit

By Katrin Koelle
Updated on 02. Jul. 2020

Don't let appearances deceive you: the passion fruit may not look like much, however it's dark brown, wrinkled skin belies a delicious, sweet fruit that contributes to full-body health.

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Passion fruit...

  • ...helps rid the body of excess water. With a potassium content of 267 milligrams per 100 gram serving, passion fruit helps the body keep its fluid balance in check and excrete excess water faster.
  • ...is good for the eyes and skin. A 100 gram serving of passion fruit contains 108 micrograms of vitamin A, which is essential in keeping the skin, eyes and mucous membrane healthy.
  • ...is a healthy sweet snack or dessert. Passion fruit’s delicious, sweet flavor makes it a great substitute for processed sweets, as it contains natural sugar as well as valuable vitamins and fiber.
  • ...protects the cells. Passion fruit contains antioxidants, natural plant substances that protect cells from harmful free radicals.
  • ...strengthens the nerves. Passion fruit is a good source of B vitamins, which contributes to the healthy function of the brain, nerves and metabolism.
  • ...supports the immune system. A 100 gram serving of passion fruit provides 20 percent of your daily requirement of immune-strengthening vitamin C.

What You Should Know About Passion Fruit

This tropical delicacy might not look like much from the outside, however its delicious inner seeds not only taste delicious but are packed with essential nutrients that support whole-body health.

Origin

Maracuja (Passiflora edulis), one of the passion flower plants, is native to Central and South America, with Brazil being the main supplier of this delicious exotic plant. Today, passion fruit is also cultivated in some African countries, New Zealand, Australia, Hawaii and California.

Season

Passion fruit is imported and available in markets year round.

Taste

Passion fruit has a unique, sweet-sour and very acidic flavor. 

Varieties

Botanists have identified around 400 species of the passiflora plants from which passion fruits come. Their fruits can differ considerably in appearance: the most well-known passion fruits in the U.S. have a dark brown, wrinkled exterior, however in many countires they have yellow, or wine-red skins and come in a variety of sizes. 

But no matter the variety, all passion fruits have a delicious core of up to 200 black seeds, which are covered by a jelly-like, yellow mass.

Our Favorite Recipes With Passion Fruit

Find all our passion fruit recipes here.

How Healthy is Passion Fruit?

Almost no other fresh fruit has as much magnesium to offer as passion fruit, which contains a substantial 39 milligrams of this mineral, which supports muscle and nerve health, per 100 gram serving. Passion fruit is also incredibely rich in phosphorus, with 54 milligrams per 100 gram serving. This mineral heps keep bones and teeth healthy. Passion fruit is also a good source of immune system-strengthening vitamin C.

PASSION FRUIT NUTRITIONAL INFO (100 g)  
Calories 63
Protein 2.4 g
Fat 0.4 g
Carbohydrates 9.5 g
Fiber 1.5 g

Shopping and Cooking Tips

Purchasing

If you prefer a more sour passion fruit, look out for a firm, smooth exterior. If you like your passion fruits a bit sweeter, choose fruits with shriveled skin. 

Storage

Like other tropical fruits, passion fruit should be stored at room temperature, and never in the refrigerator. Passion fruits generally keep for about 8 days. 

Preparation

Prearing a passion is easy: simply cut it in half with a sharp knife and remove the flesh with a spoon, or press it out of the halves on a lemon squeezer. 

What To Make With Passion Fruit

The delicious flesh of passion fruit makes for a delicious dessert base, from ice cream to baked goods like cakes, pastries and tarts.

Passion fruit is also delicious made into jams, drinks, or as the star of a tropical fruit salad. 

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