Fruit
raw feijoa.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
feijoa
SERVING
CALORIES
61
PROTEIN
0.71g
CARBS
15.2g
FAT
0.42g
FIBER
6.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories61kcal—
Protein0.71g1%
Carbohydrates15.2g6%
Fiber6.4g23%
Sugar8.2g16%
Total fat0.42g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water83.3g—
MINERALS
Sodium3.0mg0%
Potassium172mg4%
Calcium17mg1%
Iron0.14mg1%
Magnesium9.0mg2%
Phosphorus19mg2%
Zinc0.06mg1%
Copper0.04mg4%
Manganese0.08mg3%
VITAMINS
Vitamin A0µg0%
Vitamin C32.9mg37%
Vitamin E0.16mg1%
Vitamin K3.5µg3%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.02mg2%
Niacin (B3)0.30mg2%
Pantothenic acid (B5)0.23mg5%
Vitamin B60.07mg4%
Folate (B9)23µg6%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup243g
1 tablespoon15.2g
1 teaspoon5.1g
1 ml1g
1 liter1012.5g
HEALTH BENEFITS
Why eat it.
- ✓High in Vitamin C, which is crucial for immune system support and skin health.
- ✓Rich in dietary fiber, promoting healthy digestion and regular bowel movements.
- ✓Good source of antioxidants, such as flavonoids and phenols, which help combat oxidative stress.
- ✓Contains natural iodine, particularly in the skin, which is essential for proper thyroid function.
COOKING TIPS
In the kitchen.
- 1The simplest way to eat a feijoa is to cut it in half horizontally and scoop out the jelly-like pulp with a spoon.
- 2Add the raw pulp to fruit salads, yogurt, or blend into smoothies for a unique tropical flavor.
- 3Feijoas can be cooked and used in crumbles, pies, muffins, or made into jams, chutneys, and sauces.
- 4The skin is edible but can be tart; for cooking, it's often peeled, but for eating raw, it's usually discarded.
STORAGE
Keep it fresh.
- Store unripe feijoas at room temperature for 2-5 days until they become slightly soft and aromatic.
- Once ripe, they can be stored in the refrigerator's crisper drawer for up to a week.
FAQ
Frequently asked questions.
Is feijoa healthy?
Yes, feijoas are very healthy as they are excellent sources of Vitamin C, which supports the immune system and skin health. They also provide significant dietary fiber for digestion and antioxidants like flavonoids to help combat oxidative stress.
How many calories and carbs are in a feijoa?
A 100g serving of raw feijoa contains approximately 61 calories and 15.21g of carbohydrates. It is a low-fat fruit, containing only about 0.42g of fat per serving.
Is feijoa good for weight loss?
Feijoas can be a great addition to a weight loss diet because they are relatively low in calories and high in fiber. The fiber content helps you feel full for longer, which can reduce overall calorie intake throughout the day.
Is feijoa keto-friendly?
Feijoas are moderately high in carbs, with about 15g per 100g serving, so they should be eaten in moderation on a strict keto diet. While not as low-carb as blackberries or raspberries, a small portion can occasionally fit into a keto meal plan.
Can you eat the skin of a feijoa?
Yes, the skin is edible and is a particularly good source of natural iodine, which is essential for thyroid function. However, the skin has a tart and slightly bitter taste, so many people prefer to scoop out the sweet inner pulp instead.
How do you eat a raw feijoa?
The most common way to eat a raw feijoa is to slice it in half crosswise and scoop out the soft, jelly-like flesh with a small spoon. You can also slice them into fruit salads or use the pulp as a topping for yogurt and cereal.
What does feijoa taste like?
Feijoas have a unique, aromatic flavor profile often described as a blend of pineapple, guava, and strawberry with a hint of mint. The texture is slightly gritty near the skin, similar to a pear, but smooth and succulent in the center.
How do you know when a feijoa is ripe?
A ripe feijoa will give slightly to gentle thumb pressure, similar to a ripe avocado or pear. It should also have a strong, sweet, and floral fragrance; if it has no scent and is very hard, it is not yet ripe.
How should you store feijoas?
Firm feijoas can be kept at room temperature to ripen. Once they are soft and ripe, they should be stored in the refrigerator to maintain freshness, where they will typically last for 2 to 5 days.
Is feijoa vegan and gluten-free?
Yes, raw feijoa is a natural fruit and is inherently both vegan and gluten-free. It is a whole food that fits well into plant-based, paleo, and Celiac-friendly diets.
