Passion Fruit
A tropical burst of freshness with a fragrant tangy flavour and crunchy seeds surrounded by golden pulp. A common question: is its refreshing taste suitable for blood sugar? Passion fruit is one of the most fibre-rich fruits for its weight, with a very low glycemic index (≈30), making it an excellent choice for metabolic fitness.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Cut one or two fruits open with a knife and eat the pulp and seeds straight away with a spoon; the crunchy seeds provide insoluble fibre that is excellent for digestion and give an instant feeling of freshness.
Best preparation methods
Add fresh passion fruit pulp to plain Greek yoghurt or your morning oatmeal for an amazing tropical flavour that replaces sweeteners or sugar completely.
Important Nutritional Note
It contains the antioxidant piceatannol and plenty of plant fibre, making it a wonderful fruit for supporting steady glucose and healthy arteries if you love fresh, tangy flavours.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (40 g) |
|---|---|---|
| Calories | 97 kcal | 38.8 kcal |
| Protein | 2.2 g | 0.9 g |
| Carbohydrate | 23.4 g | 9.4 g |
| Available carbohydrate | 13 g | 5.2 g |
| Fat | 0.7 g | 0.3 g |
| Dietary fibre | 10.4 g | 4.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (29), it ranks 3 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Passion Fruit good for weight loss?
It can be included in moderation: it contains 10.4 g of fibre per 100 g, which supports fullness, and a 40 g portion gives 39 kcal.
How does Passion Fruit affect blood sugar?
Its glycemic index is 30 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 40 g portion has a glycemic load of 1.6 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Passion Fruit?
A typical 40 g portion of Passion Fruit provides about 39 kcal, 0.9 g protein, 9.4 g carbohydrate, 0.3 g fat and 4.2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.