They are delicious enjoyed on their own, or added to salads, desserts and sauces. It has an egg shaped fruit with wrinkle skin and green pulp-like flesh.

Fiber and Protein Although some people prefer to strain passion fruit into juice, others enjoy the crunch of the seeds. Doing so provides extra nutritional benefits. A cup of passion fruit with the pulp and seeds intact contains 24.5 grams of fiber, the equivalent of more than 4 cups of bran cereal, and more than 5 grams of protein.

Carotenoids Each cup of passion fruit contains about 25 percent of your recommended daily value of vitamin A, which is crucial for maintaining good vision, healthy skin, cell growth and reproduction.

Antioxidants Passion fruit is rich in vitamin C, an antioxidant that protects you from the damage free radicals cause, preventing premature aging and keeping your immune system strong.

Iron Passion fruit is a rich source of iron. While the Institute of Medicine recommends that men get 6 micrograms of iron per day and women get 8.1 micrograms, a cup of raw passion fruit provides nearly 4 milligrams.

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