Feijoa (Raw) – Nutritional Information & Benefits
Feijoa, also known as pineapple guava or guavasteen, is a unique and flavorful tropical fruit with a vibrant, sweet-tart taste. It’s cherished for its distinct aroma and versatility in both savory and sweet dishes. Rich in dietary fiber, vitamins, and minerals, feijoa can be a great addition to your diet, offering numerous health benefits while contributing to the variety of flavors in your culinary creations. Below is a detailed breakdown of the nutritional profile of raw feijoa:
Nutritional Information (Per 100g of Raw Feijoa)
| Nutrient | Amount |
|---|---|
| Energy | 61.0 kcal |
| Protein | 0.71 g |
| Total Fat | 0.42 g |
| Saturated Fat | 0.104 g |
| Carbohydrates | 15.21 g |
| Fiber | 6.4 g |
| Sugar | 8.2 g |
| Calcium | 17.0 mg |
| Iron | 0.14 mg |
| Magnesium | 9.0 mg |
| Phosphorus | 19.0 mg |
| Potassium | 172.0 mg |
| Sodium | 3.0 mg |
| Zinc | 0.06 mg |
| Copper | 36.0 mcg |
| Manganese | 0.084 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 32.9 mg |
| Thiamin (Vitamin B1) | 0.006 mg |
| Riboflavin (Vitamin B2) | 0.018 mg |
| Niacin (Vitamin B3) | 0.295 mg |
| Vitamin B6 | 0.067 mg |
| Folate (Vitamin B9) | 23.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.16 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Feijoa
Feijoa is packed with essential nutrients, making it a beneficial fruit for overall health:
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Rich in Fiber: With 6.4g of dietary fiber per 100g serving, feijoa supports digestive health by promoting regular bowel movements and helping to prevent constipation. Its fiber content also aids in weight management by increasing satiety and controlling appetite.
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High in Vitamin C: This fruit provides 32.9mg of vitamin C, which is vital for boosting the immune system, protecting against free radical damage, and promoting healthy skin. Vitamin C also enhances the absorption of iron and helps the body heal wounds more efficiently.
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Low in Calories: With only 61 kcal per 100g, feijoa is a low-calorie fruit, making it a perfect option for those looking to manage their weight or enjoy a healthy snack without excessive calorie intake.
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Good Source of Potassium: Feijoa contains 172mg of potassium, a mineral that plays a crucial role in heart health by maintaining proper fluid balance, regulating blood pressure, and supporting muscle function.
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Antioxidants and Phytochemicals: Feijoa is rich in various antioxidants, including polyphenols and flavonoids, which help protect the body from oxidative stress and inflammation. These antioxidants may also contribute to reducing the risk of chronic diseases such as heart disease and cancer.
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Supports Bone Health: Feijoa contains small amounts of calcium (17.0mg) and magnesium (9.0mg), both of which are vital for maintaining strong bones and preventing bone-related issues like osteoporosis.
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Rich in B Vitamins: Feijoa offers a range of B vitamins, including niacin (vitamin B3), thiamine (vitamin B1), riboflavin (vitamin B2), and vitamin B6, all of which support energy metabolism, nervous system health, and the formation of red blood cells.
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Natural Source of Iron: While feijoa is not extremely high in iron (0.14mg), its vitamin C content helps enhance the absorption of non-heme iron (the type found in plant-based foods), making it a good addition to plant-based diets.
Allergen Information
Feijoa is generally considered safe for most individuals and is not known to cause common food allergies. However, as with any fruit, some individuals may experience allergic reactions, especially those who are sensitive to fruits in the Myrtaceae family (such as guava and eucalyptus). If you have a known sensitivity to these fruits or have had reactions to feijoa in the past, it is advisable to avoid consuming it.
Dietary Preferences
Feijoa is naturally vegan and vegetarian-friendly, making it an excellent choice for those following plant-based diets. It’s also suitable for gluten-free and dairy-free diets, as it contains no gluten or dairy. The fruit is also naturally low in fat and free from cholesterol, making it heart-healthy. However, it does contain natural sugars, so individuals following low-sugar or low-carb diets should consume it in moderation.
Cooking and Usage Tips
Feijoa is a versatile fruit that can be enjoyed in various ways:
- Raw: The most popular way to eat feijoa is by simply cutting it open and scooping out the flesh with a spoon. Its unique sweet-tart flavor makes it a refreshing snack or a great addition to fruit salads.
- In Smoothies: Blend feijoa with other fruits like banana, mango, or berries to create a delicious and nutrient-packed smoothie.
- Baked Goods: Feijoa can be used in baking, adding flavor to cakes, muffins, and pies. It pairs well with spices like cinnamon, ginger, and nutmeg.
- Jams and Sauces: You can turn feijoa into a homemade jam or sauce, perfect for spreading on toast, pancakes, or drizzling over desserts.
- Savory Dishes: Feijoa can also be used in savory recipes, such as salsas, chutneys, and marinades, where its tangy flavor complements meats like chicken or pork.
Conclusion
Feijoa is a nutrient-dense fruit with a range of health benefits, including supporting digestive health, boosting immunity, and offering antioxidant protection. Its low calorie and high fiber content make it an excellent choice for those looking to maintain a balanced diet. Whether you enjoy it raw, in smoothies, or as part of a savory dish, feijoa can be a delightful and nutritious addition to your meal planning. As with all fruits, consume it fresh to enjoy the full spectrum of vitamins, minerals, and antioxidants it has to offer.
