Passion fruit is a tropical favorite prized for its tangy flavor and bright aroma — but it also hides a meaningful amount of iron. A single 100 g serving of raw passion fruit provides about 1.6 mg of iron, which is roughly 9% of the FDA daily value for most adults. Use this Passion Iron Calculator to estimate how many milligrams of iron you get from the amount you actually eat, whether you measure in grams or whole fruits.
Just enter your portion, choose your unit (grams or fruits), and pick a daily value standard that matches your needs — standard adult, pregnancy, or children. The calculator instantly shows your iron total, the percentage of your daily target, and a simple step-by-step breakdown so you can see exactly how the numbers are derived.
Whether you're tracking micronutrients, building a meal plan, or simply curious about your favorite fruit, this tool is a fast and reliable companion. It also helps you compare passion fruit with other iron-rich foods so you can balance your diet with confidence.
🍃 Portion Details
⚖️ Daily Value Basis
Step-by-Step Guide
Using the calculator takes less than ten seconds. Start by typing the portion you plan to eat — either in grams or as a number of whole fruits. If you measure in fruits, the tool assumes one average raw passion fruit contains about 18 g of edible flesh and seeds. Then choose the daily value target that fits your profile: 18 mg for most adults, 27 mg during pregnancy, or 10 mg for children aged 4–8. Hit Calculate Iron and the result block shows both the absolute iron content and the percentage of the chosen daily target. If you prefer working with a fixed portion, tap one of the quick preset buttons (100 g, 1 fruit, 2 fruits, or 150 g) and the amount field will fill automatically.
Example: You eat 2 whole passion fruits. The tool converts this to 36 g, multiplies by 1.6 mg per 100 g, and reports 0.58 mg of iron — about 3.2% of the adult daily value. It also displays the intermediate serving weight so you can double-check the math.
How We Calculate
The calculator is based on the USDA nutrient value for raw purple passion fruit, which lists approximately 1.6 mg of iron per 100 g of edible portion. The formula is simple:
Iron (mg) = (serving weight in grams ÷ 100) × 1.6
When you choose “Whole Fruits” as the unit, the tool first converts your number of fruits to grams using 18 g per fruit, then applies the same formula. The daily value percentage is computed by dividing your iron total by your selected reference target and multiplying by 100. These reference targets come from the FDA’s Daily Values and the NIH Office of Dietary Supplements, which provide the standard baselines used on food labels.
For a deeper dive into iron requirements, the NIH Iron Fact Sheet is an excellent resource. You can also look up fresh nutrient data on USDA FoodData Central.
Passion Fruit vs. Other Iron Sources
Passion fruit is not the most concentrated iron source, but it can make a meaningful contribution — especially for people who eat it regularly or pair it with other iron-rich foods. The table below compares common foods (per 100 g edible portion).
| Food | Iron (mg / 100 g) | % DV* (18 mg target) |
|---|---|---|
| Cooked spinach | 3.6 | 20% |
| Lentils (cooked) | 3.3 | 18% |
| Lean beef (cooked) | 2.7 | 15% |
| Passion fruit (raw) | 1.6 | 9% |
| Chicken breast (cooked) | 1.0 | 6% |
*Percent Daily Values are approximate and rounded. Your actual needs vary by age, sex, and health status.
If you’re comparing iron sources across your diet, also try the bread iron calculator and olive iron calculator to estimate other common foods you eat.
Tips for Better Iron Absorption
Plant-based iron (non-heme iron) is less easily absorbed than animal-based heme iron, but you can improve absorption with a few simple habits.
- Pair with vitamin C: Enjoy passion fruit with citrus, kiwi, strawberries, or bell peppers. Vitamin C can significantly increase non-heme iron uptake.
- Space out inhibitors: Tea, coffee, and calcium-rich foods can hinder absorption if consumed at the same meal. Wait an hour before or after your iron-rich snack.
- Use a cast-iron pan: Cooking acidic foods like tomato-based dishes in cast iron can add measurable iron to your meal.
- Eat it with seeds: Passion fruit seeds are edible and add a little fiber — fiber supports a healthy gut, which helps overall nutrient absorption.
Frequently Asked Questions
How much does one passion fruit weigh? A typical raw passion fruit yields about 18 g of edible flesh and seeds. The outer rind is not eaten, so the calculator uses this edible portion weight rather than the whole fruit weight.
Is purple or yellow passion fruit higher in iron? The USDA reference for purple granadilla reports about 1.6 mg per 100 g. Yellow passion fruit values can vary, but the difference is generally small. If you have a nutrition label with a specific value, you can manually adjust the amount to match the label.
Can passion fruit help with iron deficiency? It can contribute to your daily intake, especially as part of a varied diet, but it should not replace medical treatment for diagnosed anemia. Consult a healthcare provider for personalized advice.
Do I need to eat the seeds to get the iron? Iron is distributed in both the pulp and seeds. Eating the whole inner portion with seeds gives you the full value used in this calculator.
Accuracy and Limitations
All results are estimates. Natural fruit varies by variety, ripeness, growing conditions, and preparation. The 18 g per fruit assumption is based on typical edible portions, but individual fruits can range from roughly 12–25 g of edible material. If you want the most accurate figure, weigh the flesh and seeds yourself and enter grams directly. The tool’s iron value comes from USDA databases and is intended for general nutrition education, not medical advice or clinical diagnosis.
Note: Percent Daily Value calculations use the FDA adult daily value of 18 mg. Pregnant individuals and young children have different targets, which is why the calculator lets you switch the reference value.