Passion Fruit vs Tamarind: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Passion Fruit is generally healthier
Passion Fruit comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (97 vs 239), more fiber (10g vs 2.3g), less sugar (11g vs 38g), less sodium (28mg vs 28mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Passion Fruit
97 kcal
More Protein
Tamarind
2.8g
More Fiber
Passion Fruit
10g
Less Sugar
Passion Fruit
11g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Passion Fruit | Tamarind | Difference |
|---|---|---|---|
| Calories | 97kcal✓ | 239kcal | -142.0kcal |
| Protein | 2.2g | 2.8g✓ | -0.6g |
| Carbohydrates | 23g✓ | 62g | -39.0g |
| Fat | 0.7g | 0.6g✓ | +0.1g |
| Fiber | 10g✓ | 2.3g | +7.7g |
| Sugar | 11g✓ | 38g | -27.0g |
| Sodium | 28mg | 28mg | 0.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Passion Fruit
Tamarind
Diet Compatibility
Passion Fruit
Tamarind
When to Choose Passion Fruit
- ✓Lower in calories (97 vs 239)
- ✓More fiber (10g vs 2.3g)
- ✓Lower in carbs (23g vs 62g)
- ✓Less sugar (11g vs 38g)
- ✓Lower sodium (28mg vs 28mg)
Common Uses
When to Choose Tamarind
- ✓Higher in protein (2.8g vs 2.2g)
Common Uses
Passion Fruit vs Tamarind: Nutritional Analysis
Tamarind is more calorie-dense at 239 calories per 100g compared to 97 for Passion Fruit, a difference of 142 calories. On the protein front, Tamarind delivers more with 2.8g per 100g versus 2.2g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Passion Fruit and Tamarind tell different nutritional stories. Passion Fruit provides 23g of carbohydrates, 0.7g of fat, and 10g of fiber per 100g, while Tamarind contains 62g carbs, 0.6g fat, and 2.3g fiber. The higher fiber content in Passion Fruit supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Passion Fruit contains 11g while Tamarind has 38g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Passion Fruit is the lower-calorie choice at 97 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Tamarind provides more protein (2.8g/100g), supporting muscle repair and growth.
- For sustained energy: Passion Fruit offers more fiber (10g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Passion Fruit or Tamarind?
Tamarind has more calories with 239 kcal per 100g, compared to Passion Fruit with 97 kcal. That's a difference of 142 calories per 100g serving.
Is Passion Fruit healthier than Tamarind?
Based on our nutritional analysis, Passion Fruit is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Passion Fruit has 97 calories, 2.2g protein, and 10g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Passion Fruit and Tamarind?
Tamarind has more protein with 2.8g per 100g, compared to Passion Fruit with 2.2g. Tamarind provides 0.6g more protein per 100g serving.
Which is better for weight loss, Passion Fruit or Tamarind?
For weight loss, Passion Fruit is the better choice with only 97 calories per 100g compared to 239 calories in Tamarind. Passion Fruit also offers 10g of fiber per 100g, which helps you feel fuller longer.
Does Passion Fruit or Tamarind have fewer carbs?
Passion Fruit has fewer carbs with 23g per 100g, compared to Tamarind with 62g. If you're following a low-carb diet, Passion Fruit is the better option with 39.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.