Calories in Passion Fruits: Nutrition Facts & Serving Sizes
Per 1 cup (247g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Passion fruit is a tropical fruit with 51 calories per 100g, offering intense flavor in a small package. The juice (1 fl oz, 30.9g) has just 15.8 calories, making it a very low-calorie way to add tropical flavor to drinks, smoothies, or bowls. Carbs are 13.6g per 100g with 13.4g of sugar and only 0.2g of fiber in the juice form. Protein is minimal at 0.4g and fat is negligible at 0.1g. The standout micronutrient for passion fruit is vitamin C at 29.8mg per 100g, providing immune support. It also provides niacin (1.5mg per 100g), potassium (278mg), and small amounts of vitamin A and B6. Passion fruit pulp is commonly used in cocktails, desserts, and smoothies where the intense flavor means you use less of it, keeping calories low.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fl oz (31g) | 15.8 | 0.1g | 4.2g | 0g | 0.1g |
| 1 cup (247g) | 126 | 1g | 33.6g | 0.2g | 0.5g |
| 100g | 51 | 0.4g | 13.6g | 0.1g | 0.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 51 | 3% |
| Protein | 0.4g | 1% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 13.6g | 5% |
| Dietary Fiber | 0.2g | 1% |
| Sugars | 13.4g | 27% |
| Sodium | 6mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 4mg | 0% |
| Iron | 0.2mg | 1% |
| Potassium | 278mg | 6% |
| Vitamin A | 36mcg | 4% |
| Vitamin C | 29.8mg | 33% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 17mg | 4% |
| Phosphorus | 13mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.1mcg | 0% |
| Folate | 7mcg | 2% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.5mg | 9% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Passion Fruits
Passion fruit provides 29.8mg of vitamin C per 100g, which supports immune function, aids in collagen synthesis for skin and joint health, and enhances absorption of non-heme iron from plant foods. For active people, collagen maintenance is directly relevant to joint longevity and training sustainability.
Niacin (1.5mg per 100g) is a B vitamin involved in energy metabolism, helping convert macronutrients into usable fuel. It also plays a role in DNA repair and cell signaling, which is relevant during periods of high physical output.
Potassium (278mg per 100g) supports muscle contraction, nerve signaling, and electrolyte balance alongside sodium. Maintaining adequate potassium intake reduces the risk of muscle cramping, particularly during and after intense training sessions.
Vitamin A (36mcg RAE per 100g) contributes to immune defense and cell growth. The natural flavor intensity of passion fruit means it is often used in small amounts, so a little goes a long way both for flavor and for adding these micronutrients without significant calorie cost. At 51 calories per 100g with virtually no fat, passion fruit fits cleanly into a calorie-deficit eating plan.
Dietary Considerations
Passion fruit is naturally vegan, gluten-free, dairy-free, and paleo-friendly. At 51 calories per 100g with 13.6g of carbs, it is not suitable for strict keto due to the sugar content (13.4g per 100g). For most diets focused on weight loss or maintenance, passion fruit is a great choice due to its low calorie density and intense flavor. The low fiber content in the juice form (0.2g per 100g) is worth noting if you are relying on it for satiety. Using the whole fruit, including seeds, provides more fiber. No common allergens are present.
Daily Intake (100g)
100g of passion fruit provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in passion fruit?
Passion fruit has 51 calories per 100g. A fluid ounce (30.9g) has about 16 calories, and a cup of passion fruit juice (247g) has 126 calories.
Is passion fruit good for weight loss?
Yes. Passion fruit is low in calories at 51 per 100g and its intense flavor means you use small amounts, keeping calorie intake low. The vitamin C and potassium content adds nutritional value without a significant calorie cost.
How much protein in passion fruit?
Passion fruit has 0.4g of protein per 100g, so it is not a meaningful protein source. It is best used as a fruit for flavor, vitamins, and low-calorie sweetness rather than protein contribution.
Is passion fruit high in sugar?
Passion fruit has 13.4g of sugar per 100g, which is relatively high compared to lower-sugar fruits like strawberries or grapefruit. However, the intense flavor means typical serving sizes are small, so the actual sugar consumed is usually modest.
What does passion fruit taste like?
Passion fruit has a tart, tropical flavor that is intensely aromatic with both sweet and sour notes. The pulp and seeds are edible and the juice is widely used in smoothies, cocktails, dressings, and desserts.
Can you eat passion fruit seeds?
Yes, the black seeds in passion fruit are edible and provide additional fiber beyond what the juice alone offers. Most people eat them along with the pulp when scooping the fruit, or blend the whole interior into smoothies.
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