Calories in Granadilla: Nutritional facts for Granadilla Types

One hundred grams (3.5 oz) of raw granadilla pulp contains 97 calories.

One kilogram (2.2 lbs) of raw granadilla pulp contains 970 calories.

The calorie content of one granadilla depends on its size. One medium raw granadilla fruit, also known as sweet passion fruit, yielding an edible pulp of 40-60 g (1.4-2.1 oz), contains 39-58 calories.

Granadilla provides some health benefits like supporting immune function and promoting digestive health due to its rich content of Vitamin C, fiber, and various antioxidants. Granadilla (Passiflora ligularis), also known as the sweet passion fruit, is a tropical fruit prized for its sweet, aromatic pulp. A list of the health benefits of granadilla are shown below.

• Rich in Vitamin C: Granadilla is an excellent source of Vitamin C, a powerful antioxidant that is essential for a strong immune system, protecting cells from damage, and promoting skin health through collagen synthesis.
• High in Dietary Fiber: The fruit, including its edible seeds, is packed with dietary fiber. Fiber is crucial for maintaining a healthy digestive system, promoting regular bowel movements, preventing constipation, and contributing to satiety (Anderson JW, et al., 2009, "Health benefits of dietary fiber").
• Good Source of Antioxidants: Granadilla contains various beneficial plant compounds, including carotenoids and polyphenols, which have antioxidant properties. These compounds help combat oxidative stress and may reduce the risk of chronic diseases.
• Provides Essential Minerals: It is a good source of minerals like potassium (important for blood pressure regulation), iron (for oxygen transport), phosphorus (for bone health), and magnesium.
• Supports a Healthy Immune System: The combination of high Vitamin C content and other antioxidants makes granadilla an effective food for boosting and supporting the body's immune response.
• May Improve Heart Health: The potassium in granadilla can help manage blood pressure, and the dietary fiber can contribute to lowering cholesterol levels, both of which are beneficial for cardiovascular health.
• Promotes Relaxation and Sleep: Granadilla contains a small amount of Harman alkaloids, including passiflorine, which are known to have a mild sedative and calming effect, potentially aiding in relaxation and sleep.
• Good Source of Vitamin A: The fruit provides Vitamin A (in the form of carotenoids), which is important for good vision, immune function, and cell growth.

Granadilla has been known to cause some unwanted effects like potential allergic reactions in sensitive individuals. It is a very safe fruit for most people. A list of the downsides of granadilla are shown below.

• Allergic Reactions (Rare): Although uncommon, some individuals may have an allergic reaction to granadilla, especially those with a known allergy to other passion fruit varieties or those with latex-fruit syndrome.
• High Sugar Content: While the sugar is natural, granadilla is a sweet fruit. Individuals with diabetes or those monitoring their sugar intake should consume it in moderation as part of a balanced diet.

Yes, granadilla is very good for you. It is a highly nutritious fruit, packed with an excellent amount of dietary fiber, Vitamin C, and other essential vitamins and minerals like potassium and iron, all for a moderate number of calories. Its rich antioxidant content helps protect the body from cellular damage. A study by Vasco C, et al. (2008), "Total phenolic compounds and antioxidant capacities of major fruits from Ecuador," highlights the significant antioxidant capacity of fruits in the Passiflora genus, including granadilla. There is no specific suggested consumption rate, but including granadilla as one of the servings in the daily recommended fruit intake is a healthy and beneficial choice.

Yes, granadilla is highly beneficial for boosting immunity, and a single 100 g serving of granadilla provides 30 mg of Vitamin C, which is 33% of the Daily Value. Vitamin C is a powerful antioxidant and is crucial for the function of various immune cells, helping to protect the body against pathogens. A review by Carr AC and Maggini S (2017), "Vitamin C and Immune Function," details the extensive evidence supporting Vitamin C's role in both preventing and treating infections. In addition to Vitamin C, granadilla contains other antioxidants and Vitamin A, which also play important roles in maintaining a healthy and robust immune response.

The calorie content for the two most common types of granadilla, the sweet granadilla (Passiflora ligularis) and the purple passion fruit (Passiflora edulis), is identical, at 97 calories per 100g of edible pulp. While their flavor profiles differ significantly (sweet vs. tart), their basic composition of carbohydrates, sugars, and fiber results in the same calorie density. The giant granadilla (Passiflora quadrangularis) is the exception and is the lowest in calories. Its flesh has a much higher water content and a milder, less concentrated flavor, resulting in a lower calorie count, estimated at around 30-40 calories per 100g. The highest calorie forms of any granadilla would be when they are processed with added sugar into juices, syrups, or desserts.

No, granadilla is not considered a low-calorie fruit when compared to many other common fruits. While it is highly nutritious, its calorie content is moderate to high for a fruit. A 100 g serving of granadilla contains 97 calories. For comparison, a 100 g serving of strawberries contains 32 calories, an apple contains 52 calories, and a banana contains 89 calories. A small serving, such as one ounce (28.35 g), has 27 calories. A medium serving of one-half cup (118 g) has 114 calories, and a large serving of one cup (236 g) contains 229 calories. Its calorie density is due to its relatively high carbohydrate and natural sugar content.

Granadilla is almost exclusively used in desserts and beverages. Its pronounced sweetness and aromatic, fruity flavor profile do not lend themselves to savory main dishes in any major culinary tradition. 

A 100 g (3.5 oz) serving of raw granadilla pulp contains 11.1 g of sugar. This sugar is naturally occurring fructose and sucrose, which gives the fruit its characteristic sweet taste. A medium serving of one-half cup (118 g) contains 13.1 g of sugar, and a large one-cup serving (236 g) contains 26.2 g of sugar. While it is a significant source of natural sugar, it is consumed with a large amount of dietary fiber, which helps to moderate the sugar's impact on blood glucose levels.

The origin of the granadilla (Passiflora ligularis), or sweet passion fruit, is the Andean mountain regions of South America, from central Peru to western Bolivia and Venezuela. It thrives in the cool, high-altitude climates of these areas and has been cultivated by indigenous peoples for centuries. Unlike its more tart purple passion fruit cousin, the sweet granadilla was prized for its lack of acidity and its delicate, aromatic sweetness. Spanish colonists encountered the fruit and named it "granadilla," meaning "little pomegranate," due to the similarity of its seed-filled, gelatinous pulp to that of a pomegranate.

A simple yet iconic preparation that highlights the unique character of the granadilla is a dessert called Espumilla. This dish, particularly popular in Ecuador, is a meringue cream or mousse made with fruit pulp, egg whites, and sugar. While it can be made with various fruits like guava, the version made with granadilla is especially prized. The preparation involves whipping egg whites with sugar to form a stiff meringue, and then folding in the sweet, fragrant pulp of the granadilla. The resulting dessert is incredibly light, airy, and foam-like ("espumilla" means "little foam" in Spanish), with the unique flavor and crunchy seeds of the granadilla distributed throughout. It is often served in ice cream cones by street vendors, creating a delightful and refreshing treat that perfectly captures the delicate, perfumed essence of the fruit in a simple, traditional form.