Passion fruit: know the benefits of the fruit and the main types

Fruits are essential for a balanced and healthy diet, as well as being very tasty foods to eat. Passion fruit, popularly known for its calming properties, also has many other health benefits.

It can be consumed pure, in the form of juice and desserts, but its properties are also used in the cosmetic and pharmaceutical industry for the manufacture of beauty products and medicines.

Keep reading this article and discover all the benefits that the fruit has to offer.


What are the types of passion fruit?

Passion fruit is a fruit of the genus Passiflora. There are several types available for consumption that vary in shape and color. It is believed that in Brazil there may be more than 150 wild species of fruit, in addition, according to the Brazilian Agricultural Research Corporation (Embrapa), the country is the world’s leading producer of fruit.

The most common type, that is, which is most easily found in markets and fairs, is the yellow passion fruit, which is round and more sour. This type is often used in recipes for sweets and juices. In addition, its shell can be used in flour.

In addition to the best known, there are several other types of fruit.

See other types of passion fruit below.

Purple passion fruit

It is more common in the south of the country and in Europe. Its flavor is less acidic than yellow passion fruit. It is considered an exotic fruit.

Sweet passion fruit

It has the shape and size of a papaya and has a very sweet flavor. The bark is smoother and clearer than the other types.

Passion fruit açu

Also called giant granadilla, it is the largest variation of the fruit, reaching up to 3 kg. It has a greenish yellow peel and a sweet taste.

Passion fruit apple

As the name already shows, this type of passion fruit is similar to a green apple both in color and shape. It is also called bone passion fruit due to the fact that its peel is quite resistant. The taste is sweet and less sour.

What are the properties of passion fruit?

It is a source of vitamins , fibers, minerals and antioxidants. In addition, it is low in calories: one unit of the fruit contains only 33 calories.

See below for details of the nutritional properties of the fruit:


Passion fruit is a source of important minerals such as magnesium, calcium, iron, zinc, copper, selenium, phosphorus and potassium.


Among the vitamins present in passion fruit, the following stand out: vitamins C, A and E.

Other nutrients

Passion fruit contains small amounts of carbohydrates , proteins and folic acid .

What is the best passion fruit?

All variations of the fruit offer health benefits. However, yellow passion fruit is more easily found and the flavor is quite appreciated in Brazil. Therefore, consumption of this type is more frequent by Brazilians. But the nutritional properties of passion fruit are quite similar.

What is the difference between sweet and sour passion fruit?

Sour passion fruit is the most common in markets and fairs. It is yellow, round and has a thicker skin. The candy is more difficult to find and is similar to a papaya. The main difference is the flavor, which can interfere with consumption and when choosing recipes.

Passion fruit benefits

Many of the benefits of passion fruit are in the peel or in the bark of the food (white part of the fruit), which is usually consumed in the form of flour.

The fruit has several health benefits and can be consumed in the form of juice, for example.

The following are some of the advantages of consuming the fruit

Soothes and decreases anxiety

The fruit contains soothing properties, which are found mainly in the pulp. This benefit occurs due to the presence of flavonoids and alkaloids that act on the central nervous system and produce this calming, analgesic and muscle relaxing effect . It also contains magnesium, which is an important mineral in controlling stress and anxiety .

Fights insomnia

By reducing anxiety and calming, passion fruit can induce drowsiness and also has relaxing and calming properties that help people fall asleep more easily.

Controls glucose

The bark contains fiber, which slows down the absorption of carbohydrates and prevents spikes in blood glucose. Therefore, the fruit is beneficial for those who have diabetes .

Improves bowel function

Because of the fibers, regular consumption of passion fruit helps to regulate intestinal transit. The fibers act as a probiotic, improving the functioning of the intestine and helping in the peristaltic movements of the organ.

This is beneficial for those who have constipation, as it facilitates the elimination of feces. Eating passion fruit regularly can help prevent constipation and improve digestion.

Increases immunity

The fruit has vitamin C, which is an antioxidant indicated to help improve immunity and also contributes to healthy cell aging. Vitamin C stimulates the immune system, helping the body to absorb more iron from vegetables and can improve the body’s ability to fight infections.

Increases satiety

The bark has a large amount of dietary fiber, which promotes satiety for a longer time. It also slows down and decreases the absorption of sugar and fat in the body. The fibers increase the volume of the bolus in the stomach and produce a type of gel that gives this feeling of satiety.

Good for heart health

Passion fruit is rich in potassium and has a low sodium content, which lowers blood pressure. In addition, it has fibers that help remove excess bad cholesterol from blood vessels.

Thus, both cholesterol and high blood pressure are risk factors for cardiovascular disease. Therefore, consumption of the fruit decreases the risk of heart problems such as heart attacks.

It is a source of antioxidant

It is rich in antioxidants, which are compounds that help eliminate harmful free radicals from the body. So it improves blood flow, especially from the brain and nervous system. It also reduces cellular stress and inflammation in the body.

Prevents anemia

By having iron in its composition, passion fruit strengthens the blood, more specifically hemoglobin. And so, it prevents and fights anemia , which is a condition characterized by the reduction of red blood cells in the blood.

Fight cancer

Passion fruit flavonoids are antioxidant elements, that is, they fight free radicals that cause changes in healthy cells. Therefore, the fruit can be effective in combating some types of cancers.

Good for the skin

Vitamins A and C increase cell reproduction and fight free radicals that contribute to premature skin aging.

Is it bad to eat pure passion fruit?

There is no scientific evidence that consuming pure passion fruit is bad for your health. But, because it is quite sour, it is rarely consumed fresh.

For this reason, for most people, passion fruit is safe for consumption. However, some people may be allergic to the fruit.

Most of the time, the pulp is used in sweet and savory recipes and also to make teas and juices. Passion fruit can also be an ingredient in mousses, ice cream, syrups, as well as serving sauces for sweet and sour dishes.

How to use the passion fruit peel?

The bark is bitter enough to be consumed fresh. Therefore, it is usually consumed as flour and can be added in juices, teas, vitamins, yoghurts or in fruit salad.

Although there are already many industrialized versions of passion fruit peel flour, it is possible to prepare at home. The recommendation is to eat one to two tablespoons (soup) about half an hour before each meal and always with plenty of water.

In excess, passion fruit peel flour can cause diarrhea in some people.

Does passion fruit help you lose weight?

Not directly. Because of the fibers, regular consumption of the fruit helps to increase satiety, which decreases food intake, and consequently, the amount of calories and body weight.

However, it is worth mentioning that no single food has the ability to make a person lose weight or gain weight. For weight loss to occur in a healthy way, it is necessary to change eating habits and perform physical activity regularly.

Now that you know all the benefits of passion fruit, how about including the fruit in your diet?