Calories in Feijoa: Nutritional facts for Feijoa Types

One hundred grams (3.5 oz) of raw feijoa contains 61 calories.

One kilogram (2.2 lbs) of raw feijoa contains 610 calories.

The calorie content of one feijoa depends on its size. One medium raw feijoa, weighing 55 g (1.9 oz), contains 34 calories. A large raw feijoa, weighing 90 g (3.2 oz), contains 55 calories, and a small raw feijoa, weighing 35 g (1.2 oz), contains 21 calories.

Feijoa provides some health benefits like supporting immune function and aiding digestion due to its high concentration of Vitamin C, fiber, and various antioxidants. Feijoa (Acca sellowiana), also known as pineapple guava or guavasteen, is a fragrant green fruit with a complex flavor. A list of the health benefits of feijoa are shown below.

• Excellent Source of Vitamin C: Feijoa is packed with Vitamin C, a powerful antioxidant that is crucial for a strong immune system, protecting cells from damage, and promoting healthy skin through collagen synthesis.
• High in Dietary Fiber: The fruit is a good source of dietary fiber, which aids in digestion, helps prevent constipation, promotes regular bowel movements, and contributes to a feeling of fullness.
• Rich in Antioxidants: Feijoas contain various polyphenols and flavonoids, particularly in the skin, which have strong antioxidant properties. These compounds help combat oxidative stress in the body (Bontempo P, et al., 2007, "Antioxidant activity of Feijoa sellowiana fruit").
• May Support Brain Health: The antioxidants in feijoa can help protect brain cells from oxidative damage. Additionally, the fruit contains folate, a B vitamin essential for cognitive function and neurological health.
• Good Source of Folate: Feijoa provides a good amount of folate (Vitamin B9), which is vital for DNA synthesis and cell growth. It is an especially important nutrient during pregnancy for preventing neural tube defects.
• Supports Immune Function: The combination of high Vitamin C content and other antioxidants makes feijoa an excellent food for supporting and strengthening the immune system.
• May Aid in Blood Sugar Control: With a good amount of fiber and a relatively low glycemic load, feijoas can be a suitable fruit choice for those managing blood sugar, as the fiber helps to slow down the absorption of sugar.
• Provides Essential Minerals: Feijoa is a source of potassium, which helps regulate blood pressure, as well as smaller amounts of other important minerals like calcium, magnesium, and iron.
• May Have Antimicrobial Properties: Some research on extracts from feijoa peel and leaves has indicated potential antimicrobial and antifungal properties, though more research is needed to understand these effects from consuming the fruit.

Feijoa has been known to cause some unwanted effects like digestive discomfort if the skin is eaten in large amounts and potential allergic reactions due to its natural compounds. A list of the downsides of feijoa are shown below.

• Gritty Texture of Skin: While the skin is edible and nutritious, some people find its slightly gritty or sandy texture unappealing. Consuming large amounts of the fibrous skin could also lead to digestive discomfort for sensitive individuals.
• Allergic Reactions (Rare): Although uncommon, allergic reactions to feijoa can occur in some individuals, potentially causing symptoms like itching, hives, or oral allergy syndrome.
• High Fiber Content Caution: For individuals not accustomed to a high-fiber diet, eating a very large quantity of feijoas at once might cause temporary gas or bloating as the digestive system adjusts.
• Overripening and Fermentation: Feijoas have a short shelf life once ripe and can quickly become overripe, developing a fermented, alcoholic taste that is unpleasant.

Yes, feijoa is very good for you. It is a nutrient-dense fruit that is low in calories but exceptionally high in Vitamin C and dietary fiber. It also provides a good amount of folate and various beneficial antioxidants, particularly from its skin. These nutrients contribute to a strong immune system, healthy digestion, and protection against cellular damage. A study by Monforte MT, et al. (2013), "Feijoa sellowiana Berg fruit: A source of health-promoting compounds," highlights the fruit's rich phytochemical profile and its potential as a functional food with antioxidant and anti-inflammatory properties. There is no specific suggested consumption rate, but incorporating feijoas into the diet as part of the recommended daily fruit intake is a healthy and flavorful choice.

Yes, feijoas are a good food to include in a weight loss plan. They are low in calories, with a 100 g serving containing only 61 calories, and have a very low fat content of 0.4 g. They are high in dietary fiber, providing 6.4 g per 100 g serving. High-fiber foods are beneficial for weight loss because they promote satiety, which is the feeling of fullness. This can help to reduce overall calorie intake by preventing overeating and curbing hunger between meals. Research consistently shows a link between high fiber intake and weight management; for example, a study by Howarth NC, Saltzman E, Roberts SB. (2001), "Dietary fiber and weight regulation," concluded that adding fiber to the diet can aid in weight loss. The high water content of feijoas also contributes to their low energy density, meaning you can eat a satisfying volume of fruit for a relatively low number of calories.

The calorie content of different types of feijoa shows minimal to no significant change between the various cultivars, such as Apollo, Gemini, Triumph, or Mammoth. All these fresh, raw varieties consistently contain around 61 calories per 100g of edible flesh. The primary differences between feijoa cultivars are horticultural traits like fruit size, shape, flavor nuances, skin texture, and ripening time, rather than their basic nutritional composition of carbohydrates, sugars, and fiber per unit weight. Therefore, while a large 'Mammoth' feijoa will have more total calories than a small 'Gemini' feijoa, their calorie density per gram is the same. The only significant calorie changes would occur if the fruit is processed, for example, by adding sugar to make a jam or dessert, which would dramatically increase the calorie count.

Yes, feijoa and guava are similar in some ways but also distinctly different in others. In terms of taste, they share some tropical, aromatic, and musky notes, which is why feijoa is often called "pineapple guava." However, feijoa has a unique flavor profile often described as a mix of pineapple, guava, and strawberry or mint, with a perfumed aroma that is different from the more straightforward sweet and musky taste of common pink or white guava. Feijoa flesh can also have a slightly gritty texture, especially near the skin, which is different from the smoother texture of most guavas (though guavas have hard seeds).

Nutritionally, they are also comparable but have key differences. Both are excellent sources of Vitamin C, but feijoa often contains a very high amount (around 33 mg per 100g), while common guava is one of the richest sources known, with an exceptional amount (around 228 mg per 100g). Both are good sources of dietary fiber, with feijoa containing around 6.4 g per 100g and guava around 5.4 g per 100g. Their calorie counts are similar and low (feijoa around 61 cal/100g, guava around 68 cal/100g). Both provide folate and potassium. So, while they share a similar nutritional role as low-calorie, high-fiber, high-Vitamin C tropical fruits, common guava is nutritionally superior in terms of its extraordinarily high Vitamin C content.

Feijoa's strong, sweet, and aromatic profile means it is almost exclusively used in desserts and beverages. Its use in savory main dishes is very rare and not a part of mainstream culinary traditions. While a feijoa chutney could be served alongside a savory dish like roasted pork or on a cheese board, the fruit itself is not a primary ingredient in any widespread savory main dishes.

The most common way to eat a fresh, ripe feijoa is to simply cut it in half horizontally and scoop out the soft, jelly-like pulp with a spoon. The fruit is ripe when it gives slightly to pressure and has a strong, fragrant aroma. You can cut off the very ends, slice it in half lengthwise or crosswise, and eat the contents directly from the skin, which acts as a natural bowl.

The entire feijoa fruit is edible. The flesh, which includes the grainy pulp and the smoother, jelly-like center with tiny seeds, is the most commonly eaten part. The skin is also edible and contains a high concentration of fiber and antioxidants, but it has a more tart and sometimes slightly bitter flavor and a firmer, sometimes waxy or gritty texture, which not everyone enjoys. When using feijoas in cooking or baking, some recipes call for peeling the fruit, while others use the whole fruit, skin and all.

The origin of the feijoa (Acca sellowiana), also known as pineapple guava or guavasteen, is the highlands of southern Brazil, eastern Paraguay, Uruguay, and northern Argentina. It is a subtropical plant that thrives in cooler climates and was discovered by Western botanists in the 19th century. The German botanist Otto Karl Berg named the genus Feijoa in honor of João da Silva Feijó, a Portuguese naturalist born in Brazil. The fruit was then introduced to other parts of the world with suitable climates, including Europe and the United States (specifically California) in the early 20th century.

After being introduced to New Zealand in the 1920s, the feijoa found the climate to be ideal, and it became a prolific backyard fruit tree. For decades, it was primarily a home garden fruit, with neighbors sharing bags of their abundant harvest. This led to the development of a strong "feijoa culture" in the country, with a vast number of homemade recipes for everything from jams and chutneys to cakes, muffins, and even wine and cider. Commercial cultivation grew significantly in the later 20th century, and now "feijoa season" is a major culinary event in New Zealand. The classic Feijoa Crumble is a perfect example of a beloved dish that highlights the fruit. This simple dessert involves topping cooked, sweetened feijoas with a crumbly mixture of flour, butter, sugar, and often oats or spices, then baking it until the fruit is bubbly and the topping is golden. It is a comforting, rustic dessert that perfectly captures the unique aromatic and tart flavor of the feijoa, and it embodies the fruit's journey from a South American native to a cherished icon of New Zealand's culinary identity.