Passion Fruit (Granadilla) – Raw, Purple
Passion fruit, also known as Granadilla, is a vibrant tropical fruit that is both refreshing and packed with nutrients. Its purple exterior hides a treasure of juicy pulp that offers a combination of sweet and tangy flavors. Widely enjoyed in drinks, desserts, and as a topping for salads, it’s not just delicious but also loaded with health benefits. Below, you’ll find a detailed breakdown of the nutritional content and health advantages of this exotic fruit.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 97 kcal |
| Protein | 2.2 g |
| Total Fat | 0.7 g |
| Saturated Fats | 0.059 g |
| Carbohydrates | 23.38 g |
| Dietary Fiber | 10.4 g |
| Sugars | 11.2 g |
| Calcium | 12 mg |
| Iron | 1.6 mg |
| Magnesium | 29 mg |
| Phosphorus | 68 mg |
| Potassium | 348 mg |
| Sodium | 28 mg |
| Zinc | 0.1 mg |
| Copper | 0.086 mg |
| Manganese | 0.0 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 30 mg |
| Thiamin (Vitamin B1) | 0.0 mg |
| Riboflavin (Vitamin B2) | 0.13 mg |
| Niacin (Vitamin B3) | 1.5 mg |
| Vitamin B6 | 0.1 mg |
| Folate (Vitamin B9) | 14 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 64 mcg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
Passion fruit is an excellent source of vitamins and minerals, particularly vitamin C, which helps strengthen the immune system. It is rich in dietary fiber, promoting digestive health and supporting healthy blood sugar levels. The fruit also contains small amounts of essential minerals like magnesium, potassium, and iron, contributing to overall body function. Its antioxidants, such as vitamin A and selenium, work to protect the body from free radicals and oxidative stress.
Allergen Information:
Passion fruit is naturally allergen-free, making it safe for most people. However, individuals with sensitivity to tropical fruits like kiwi, pineapple, or other members of the Passifloraceae family should exercise caution and consult a healthcare provider before consumption.
Dietary Preferences:
- Vegan: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Low-Carb: No (contains a moderate amount of carbohydrates)
- Low-Fat: Yes (contains a small amount of healthy fats)
- High-Fiber: Yes
- Keto-Friendly: Not ideal due to its sugar content, but can be consumed in moderation
- Paleo-Friendly: Yes
Advice:
When purchasing passion fruit, look for ones that are slightly wrinkled, as they are ripe and have a more concentrated flavor. The pulp inside is filled with seeds, which are edible and add a delightful crunch to smoothies, yogurts, and fruit salads. If you’re new to passion fruit, start with small portions as the intense flavor may take some getting used to.
Conclusion:
Incorporating passion fruit into your diet is an easy way to boost your intake of essential vitamins and minerals. Whether you enjoy it as a standalone snack or as an ingredient in a dish, its refreshing taste and health benefits make it a perfect addition to your culinary repertoire.
