Health conscious folks will find the passion fruit a real friend. Each glorious globe averages only 20 calories, yet packs a walloping half of an adults daily requirement for vitamin C. A good source of vitamin A, iron and potassium if found in passion fruit, and if eaten with the seeds, it is also a good source of dietary fiber. Good news too is that this sweet tangy treat is fat, cholesterol and sodium free. The fruit has a tough rind that is smooth and waxy. If the skin is not deeply dimpled or wrinkled, keep the fruit and let it ripen at room temperature.
Mold is okay, and can be wiped off.
Avoid fruit that are overly soft or mushy. Inside, the passion fruit's center cavity is filled with an aromatic mass of membranous sacs containing orange-colored pulpy juice and over 200 small, hard, dark brown or black, pitted seeds. Ripe fruit can be stored in the refrigerator for three to five days, or the pulp can be frozen up to three months. To prepare passion fruit, simply cut it in half crosswise. Then, scoop out its perfumed pulp and edible seeds.