Passion fruit is a good source of nutrients, especially fiber, vitamin C and vitamin A.
A single purple passion fruit of about 18 grams contains (1):
- Calories: 17
- Fiber: 2 grams
- Vitamin C: 9% of the RDI
- Vitamin A: 8% of the RDI
- Iron: 2% of the RDI
- Potassium: 2% of the RDI
This may not seem like much, but these are the values for a single, small fruit that contains only 17 calories. Calorie for calorie, it's a good source of fiber, vitamin C and vitamin A.
It's also rich in beneficial plant compounds, including carotenoids and polyphenols.
In fact, one analysis found that passion fruit was richer in polyphenols than many other tropical fruits, including banana, lychee, mango, papaya and pineapple (2).
Additionally, passion fruit contains a small amount of iron.
Your body doesn't usually absorb iron from plants very well. However, the iron in passion fruit comes with a lot of vitamin C, which is known to enhance iron's absorption (3).