KETO VERDICTLIMIT
Passion fruit can fit only in small portions. At ~7.6g net carbs per 100g, it’s higher than berries but workable as a flavor accent (1–2 tbsp pulp) when carefully logged.
Is Passion Fruit Keto?
Tropical
Passion fruit can fit only in small portions. At ~7.6g net carbs per 100g, it’s higher than berries but workable as a flavor accent (1–2 tbsp pulp) when carefully logged.
- Net carbs (100g)7.6g
- Protein (100g)2.2g
- Fat (100g)0.7g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100g (raw)
Net Carbs
7.6g
Total Carbs
13.4g
Fiber
5.8g
Protein
2.2g
Fat
0.7g
Calories
97
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- Moderate net carbs (~7.6g/100g) require portion control
- High fiber (5.8g/100g) helps temper glycemic impact
- Very low fat—pair with fatty bases to improve keto ratios
- Low calorie density lets small amounts add big flavor
- Rich in antioxidants for a flavorful micronutrient boost
- Best used as a garnish or mix-in, not a main fruit serving
HEALTH BENEFITS
- High in vitamin C and flavonoids with antioxidant effects
- Fiber supports digestive health and feeds beneficial bacteria
- Contains piceatannol with potential anti-inflammatory activity
- Provides magnesium, iron, and phosphorus
- May support insulin sensitivity in small, balanced portions
- Compounds that may benefit heart health markers
PREPARATION SUGGESTIONS
FRESH SCOOP
Spoon 1–2 tbsp pulp over greek-yogurt-full-fat for a tangy accent.
TROPICAL DRINK
Stir pulp with lime, sparkling-water, and a touch of allulose for a fizzy refresher.
CHEESE PAIRING
Top cream-cheese or ricotta-cheese with pulp and a sprinkle of keto sweetener.
SMOOTHIE ADDITION
Blend a spoonful into coconut-milk-unsweetened with mct-oil and avocado.
SAUCE FOR FISH
Reduce pulp with butter and lemon; spoon over grilled white fish or shrimp.
CURD LAYER
Make a quick curd with eggs, butter, and erythritol; swirl into keto cheesecake.