Passion fruit is a tropical powerhouse packed with dietary fiber, especially in its edible seeds and pulp. This calculator helps you quickly determine the fiber content in passion fruit based on the weight of the pulp (including seeds) you plan to eat. Whether you're tracking daily fiber intake for digestive health, managing blood sugar, or following a high-fiber diet plan, this tool gives you an instant, accurate per-100g value.
Simply enter the weight of passion fruit pulp (in grams or ounces) and the calculator will compute the fiber per 100g, total fiber in your portion, and show how that compares to daily recommended intake. Perfect for nutritionists, dietitians, fitness enthusiasts, and anyone curious about the fiber density of this vibrant fruit.
🥝 Passion Fruit Fiber Calculator
How to Use This Tool
Using the Passion Fiber Per 100g Calculator is straightforward. Enter the weight of passion fruit pulp (including the edible seeds) in grams or ounces. You can type a custom value or click one of the preset buttons (50 g, 100 g, 150 g, 200 g) for quick entry. Then click "Calculate" to see the fiber content per 100g, the total fiber in your portion, and how that compares to the daily recommended intake of 28 grams of fiber for adults.
The calculator uses the USDA standard value of 10.4 grams of dietary fiber per 100 grams of passion fruit pulp. This includes both soluble and insoluble fiber, which are important for digestive health, blood sugar regulation, and satiety.
Formula Explained
The calculation is based on a simple proportion:
Fiber per 100g = 10.4 g (fixed value from USDA)
Total Fiber = (Fiber per 100g / 100) × Weight of pulp in grams
If you enter weight in ounces, the tool first converts to grams (1 oz = 28.3495 g) before applying the formula. The daily value percentage is calculated using the general adult recommendation of 28 g of fiber per day (based on a 2,000-calorie diet).
Worked Examples
Example 1: You have a single passion fruit yielding 35 g of pulp. Total fiber = (10.4 / 100) × 35 = 3.64 g. That's 13% of your daily fiber needs.
Example 2: You prepare a passion fruit smoothie with 150 g of pulp. Total fiber = (10.4 / 100) × 150 = 15.6 g. That's 55.7% of the daily value — a significant contribution to your fiber intake.
Example 3: You have a recipe calling for 4 oz of passion fruit pulp. First convert: 4 oz × 28.3495 = 113.4 g. Then total fiber = (10.4 / 100) × 113.4 = 11.79 g. That's 42.1% of the daily value.
Factors Affecting Fiber Content
The fiber content of passion fruit can vary slightly depending on the variety, ripeness, and growing conditions. The USDA value of 10.4 g per 100g is an average for the purple passion fruit (Passiflora edulis). Yellow varieties may have slightly different values. The seeds are the primary source of fiber — they are edible and rich in insoluble fiber, which aids bowel regularity. The pulp also contains soluble fiber (pectin), which helps lower cholesterol and stabilize blood sugar.
For the most accurate dietary tracking, use the weight of the pulp only (not the whole fruit including rind). The rind is not typically consumed and contains negligible fiber.
Standard Values & Reference Data
| Nutrient | Per 100 g Pulp | Per Typical Fruit (35 g) |
|---|---|---|
| Dietary Fiber | 10.4 g | 3.6 g |
| Calories | 97 kcal | 34 kcal |
| Carbohydrates | 23.4 g | 8.2 g |
| Sugars | 11.2 g | 3.9 g |
| Protein | 2.2 g | 0.8 g |
| Vitamin C | 30 mg | 10.5 mg |
Data source: USDA FoodData Central. Passion fruit is also a good source of vitamin A, iron, and potassium.
Frequently Asked Questions
Can I eat the seeds? Yes, the seeds are edible and are the main source of fiber. They are crunchy and safe to consume.
Is the fiber content the same for frozen passion fruit pulp? Generally yes, but check the label — some frozen products may have added sugar or be diluted with water, which can reduce fiber density.
How does passion fruit compare to other high-fiber fruits? Passion fruit is one of the highest-fiber fruits. For comparison, raspberries have about 6.5 g fiber per 100g, apples have 2.4 g, and bananas have 2.6 g. Passion fruit's 10.4 g per 100g makes it an excellent choice for boosting fiber intake.
Can this calculator help with keto or low-carb diets? Yes, but note that passion fruit also contains natural sugars (11.2 g per 100g). The high fiber content (10.4 g) means net carbs are about 13 g per 100g, which may still be high for strict keto. Use the calculator to portion accordingly.
For more fruit fiber comparisons, see our Apricot Fiber Calculator and Bean Fiber Per 100g Calculator.