Passion Fruit Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15–30
reported range
Glycemic load
1
Low GL
This food's glycemic index is 15–30, which is Low GI.
Passion fruit is one of the most diabetes-friendly fruits due to its low sugar content and high fiber-to-carb ratio. A single fruit provides about 2 g of net carbs and a glycemic load of 1, making it unlikely to cause meaningful blood sugar elevation. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Passion fruit GI is estimated at 15–30 — one of the lowest-GI tropical fruits available.
One passion fruit provides 2 g of fiber — more fiber than sugar — giving it an excellent fiber-to-carb ratio.
Glycemic load of 10 or below is classified as low — a single passion fruit has a GL of about 1.
What's actually inside
Per 100 g, with your typical serving noted as 1 fruit (18 g pulp). The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 4.2g
- Net carbs
- 2.2g
- total carbs minus fiber
- Fiber
- 2g
- slows the glucose rise
- Sugars
- 2g
- Protein
- 0.4g
- Calories
- 17kcal
Notable nutrients
- Vitamin C5.4 mg
- Vitamin A (as beta-carotene)180 IU
- Potassium63 mg
- Iron0.3 mg
- Magnesium5 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Very diabetes-friendly — low sugar, high fiber, minimal glycemic impact
Passion fruit is one of the most diabetes-friendly fruits due to its low sugar content and high fiber-to-carb ratio. A single fruit provides about 2 g of net carbs and a glycemic load of 1, making it unlikely to cause meaningful blood sugar elevation. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A single passion fruit (about 18 g of pulp) contains roughly 2 g of net carbs and a glycemic load of 1. Most people with diabetes can comfortably enjoy 2–3 fruits per serving. Because the pulp is seedy and fibrous, it is naturally portion-controlled. Avoid sweetened versions or passion fruit juice, which concentrates sugar and removes fiber.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating raw with seeds
Lowers the spikeConsuming the whole pulp — seeds and all — preserves the fruit's natural fiber, which slows sugar absorption and keeps GI low. This is the most blood-sugar-friendly way to eat passion fruit.
Straining out seeds (juice)
Raises GIStraining passion fruit pulp to make juice removes most of the fiber, leaving a sugar solution that is absorbed more quickly. Passion fruit juice has a higher GI than the whole fruit.
Adding sweetener
Raises GIPassion fruit is tart, so recipes often add sugar, honey, or agave. Any added sweetener increases the glycemic load of the dish. Using a non-nutritive sweetener (stevia, monk fruit) avoids this effect.
Cooking into sauces or desserts
Raises GICooking passion fruit into sauces, curds, or baked goods often involves added sugar and reduces the fruit's natural fiber structure, increasing the glycemic impact of the final dish.
Pairing tip
Passion fruit pairs well with plain yogurt or cottage cheese — the protein and fat further slow digestion. A squeeze of lime or a sprinkle of chili powder adds flavor without sugar. Avoid pairing passion fruit with other high-sugar fruits or sweetened cereals in the same meal to keep the overall glycemic load low.
Why GI numbers vary
Passion fruit GI data is limited because it is less commonly tested than staple fruits. The reported range (15–30) comes from a small number of studies and extrapolation from its nutritional profile — very low sugar, high fiber, and tartness that slows eating. Different varieties (purple vs. yellow passion fruit) may have slightly different sugar content, but all are very low-GI. We report a conservative range and classify it as low because even the upper bound is well below the low threshold of 55.
Not medical advice. This page is general nutrition information about Passion Fruit. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Passion fruit has a very low glycemic index, estimated between 15 and 30. This is based on its low sugar content (about 2 g per fruit) and high fiber content (2 g per fruit). The exact value varies by variety and ripeness, but all passion fruits are firmly in the low-GI category. For comparison, this is similar to berries and much lower than tropical fruits like mango or banana.
Yes, passion fruit is considered very diabetes-friendly. A single fruit has only about 2 g of net carbs and a glycemic load of 1, meaning it has minimal impact on blood sugar. Its high fiber content also helps slow sugar absorption. However, be cautious with passion fruit products like juice, syrup, or sweetened purees, which can have much higher sugar content. This is general nutrition information — people with diabetes should discuss their diet with their care team.
Passion fruit is one of the lowest-sugar tropical fruits. A single passion fruit has about 2 g of sugar, compared to mango (14 g per half cup), pineapple (16 g per cup), or banana (14 g per medium fruit). Its glycemic load is also much lower. Among tropical fruits, passion fruit, guava, and papaya are generally the most diabetes-friendly options.
Yes, passion fruit fits easily into low-carb and keto diets. One fruit has about 2 g of net carbs, so even several fruits use very little of the daily carb budget. Its tart flavor also means it is naturally portion-controlled — you are unlikely to eat large quantities. Avoid sweetened passion fruit products, which add carbs and defeat the purpose.
No, passion fruit juice has a higher glycemic effect than whole fruit. Juicing removes the fiber-rich seeds and pulp, leaving a concentrated sugar solution that is absorbed more quickly. Many commercial passion fruit juices also add sugar. If you want the blood-sugar benefits of passion fruit, eat the whole fruit with its seeds rather than drinking juice.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026