Granadilla

Fruit

Item Rating: 80/100

1 serving (100 grams) contains 46 calories, 0.8 grams of protein, 0.4 grams of fat, and 11.2 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		109.5
% Daily Value*
Total Fat		1.0 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		66.7 mg	2%
Total Carbohydrates		26.7 g	9%
	Dietary Fiber	4.5 g	16%
	Sugars	26.2 g
protein		1.9 g	3%
Vitamin D		0 mcg	0%
Calcium		28.6 mg	2%
Iron		3.8 mg	21%
Potassium		828.6 mg	17%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 9 cal (7.3%)

Protein: 7 cal (6.2%)

Carbs: 106 cal (86.5%)

About Granadilla

Granadilla is a tropical fruit native to South America, commonly grown in countries like Brazil, Colombia, and Ecuador. It has a hard, orange rind and a sweet, aromatic pulp filled with seeds. This fruit is often enjoyed raw, added to smoothies, or used in desserts within Latin American cuisines. Nutritionally, granadilla is low in calories (46 per 100g), provides essential micronutrients like calcium (12mg) and iron (1.6mg), and is an excellent source of fiber (1.9g) and vitamin C (30mg), contributing to both digestive health and immune support.

Health Benefits

• Supports immune health due to its high vitamin C content (30mg per 100g), which aids in fighting infections and promoting skin health.
• Aids digestion through its fiber content (1.9g per 100g), which helps regulate bowel movements and supports gut health.
• Contributes to bone health with a modest calcium content (12mg per 100g), which is essential for maintaining strong bones.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-carb, fodmap-sensitive

Selection and Storage

Store whole granadillas at room temperature until ripe, or in the refrigerator for prolonged freshness. Consume or refrigerate the pulp within 2 days of opening.

Common Questions About Granadilla Nutrition

Is granadilla high in protein?

Granadilla is not high in protein, as it contains just 0.8 grams of protein per 100 grams. While it may not be a significant source of protein, it offers other nutritional benefits like vitamins and minerals.

Can I eat granadilla on a keto diet?

Granadilla is not ideal for a keto diet because it contains 11.2 grams of carbs and 11 grams of sugar per 100 grams, which may be too high for individuals following a strict low-carb ketogenic plan. However, it can fit in moderation depending on your daily carb limit.

What are the health benefits of granadilla?

Granadilla is rich in vitamin C, which supports immune health, and contains dietary fiber (1.9 grams per 100 grams) that aids digestion. Its natural antioxidants may also help protect against oxidative stress, but consuming it in moderation is advised due to its high sugar content.

How many granadillas should I eat per serving?

A single serving of granadilla is typically 1-2 fruits, which provides around 46 calories and can be a healthy snack. Be mindful of portion sizes to avoid overconsuming sugar, especially if you're monitoring your sugar intake.

How does granadilla compare to passion fruit in taste and nutrition?

Granadilla and passion fruit are similar in flavor, both having a sweet and tangy taste, but granadilla is often slightly sweeter. Nutritionally, granadilla is slightly higher in sugar and calories, while passion fruit usually contains more fiber and vitamins per serving.

Data Sources & Scientific References