Passionfruit
Fruits · Tropical
Two passionfruit are rated green, and between them that is 35 g of pulp and seeds carrying 0.05 g of fructans. The serve works because the fruit is small and loud: scoop out two and you have a couple of tablespoons of pulp, which is enough to flavour a whole bowl of something else. Nothing else registers at all.
Last updated 4 September 2026Serving sizes for passionfruit
Two passionfruit, about 35 g of pulp and seeds, is the tested serve and it is rated green.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 2 passionfruits | 35 g | Fructans 0.05 g |
Breakdown for 2 passionfruits
Is passionfruit low FODMAP?
Read the serve by weight and it is a small one: 35 g, against the 140 g cup that papaya manages at the same green rating. Passionfruit is not dilute, in other words. It is simply small, and what was tested is two whole fruit rather than a bowlful. Fructans are the only group that shows up, at 0.05 g, and GOS, lactose, sorbitol, mannitol and excess fructose record nothing. Four fruit is double the tested amount and has not been measured, so past two the honest answer is that nobody has checked.
Passionfruit and IBS: what to know
Passionfruit is almost never the whole of what you are eating, so look at what it is sitting on. Spooned over Greek yoghurt the yoghurt is the larger FODMAP question of the two, and drizzled with honey the honey certainly is, since one teaspoon carries 2 g of excess fructose and is rated red by itself. The seeds are the other thing people ask about. They are fibre, they pass through largely intact, and that is ordinary rather than a warning sign, though anyone who finds seedy fruit rough can sieve the pulp and lose very little flavour.
Gut-friendly ways to eat passionfruit
Two halved and eaten straight from the shell with a teaspoon needs no preparation at all. Stirred into a dressing the pulp brings acid and texture together, and it lifts a fruit salad more cheaply than extra fruit does, because a spoonful spreads across the whole bowl. Bottled and tinned pulp is a different proposition: it is often sweetened, sometimes topped up with other juices, and the figures here describe fresh fruit only. Read the label before you treat a tin as two fruit.
Frequently asked questions
How many passionfruit can I eat with IBS?
Two is the tested serve and it is rated green. Four is double that and has not been measured, which matters more here than it would with a larger fruit, because two passionfruit amount to only a couple of spoonfuls and a second pair is easy to eat without noticing. If you want more on the yoghurt, add volume from a different green-rated fruit instead.
Are passionfruit seeds bad for IBS?
They are not a FODMAP question at all. The seeds are insoluble fibre and mostly pass through unchanged, which is normal and not a sign that anything went wrong. Texture is the real issue: if crunchy seeds sit badly with you, warm the pulp gently and push it through a sieve. You keep the flavour and the acidity, and lose only the crunch.
Is passionfruit high in fructose?
No excess fructose is recorded at the tested two-fruit serve, and fructans at 0.05 g are the only group present. Sharpness is a poor guide to sugar content in either direction. Mango tastes far sweeter and carries 0.33 g of excess fructose in a full cup, enough for a red rating, while passionfruit tastes sour and reads clean.
Why is the serve two fruit rather than a cup?
Because the edible part of a passionfruit is tiny. Two fruit give about 35 g of pulp and seeds, where a cup of cubed fruit such as papaya is nearer 140 g, so a cup measure would describe something nobody actually eats. The unit follows the way the fruit is served, which happens to be the way portions stay easy to count.
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