Feijoa, raw
FDC 168176cup, pureed (243 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 88 · +7 vs Fruits & juices medianFeijoa, eaten raw, scores 88 of 100 and lands in the Strong band, ranking 20th of 60 in Fruits & juices, above the category's median of 81. Even in pureed cup form it shows vitamin C at 37% DV and dietary fiber at 23% DV, both in the excellent tier for a fruit.
Feijoa is usually eaten by scooping the flesh out with a spoon once ripe, or pureed into smoothies and desserts, with a mildly tart, aromatic flavor. No limits are flagged, and sugar sits at a moderate 8.2 g per 100 g for a cup-sized pureed serving.
See how this score is calculated, build a plate around feijoa, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 61 kcal | 3% |
| Total fat | 0.42 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3 mg | 0% |
| Carbohydrate | 15 g | 6% |
| Dietary fiber | 6.4 g | 23% |
| Sugars | 8.2 g | |
| Protein | 0.71 g | 1% |
| Potassium | 172 mg | 4% |
| Calcium | 17 mg | 1% |
| Iron | 0.14 mg | 1% |
| Magnesium | 9 mg | 2% |
| Vitamin C | 33 mg | 37% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.16 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | 7% |
| Total fat | 1 g | 1% |
| Saturated fat | 0.25 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7.3 mg | 0% |
| Carbohydrate | 37 g | 13% |
| Dietary fiber | 16 g | 56% |
| Sugars | 20 g | |
| Protein | 1.7 g | 3% |
| Potassium | 418 mg | 9% |
| Calcium | 41 mg | 3% |
| Iron | 0.34 mg | 2% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 80 mg | 89% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.39 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 168176Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Lemon juice, rawDensity 90 vs 88Kumquats, rawDensity 90 vs 88Abiyuch, rawDensity 91 vs 88Original analysis by NutriVerdict
In the kitchen and how to use it
Feijoa, also called pineapple guava, is a green, egg-shaped fruit with a slightly grainy flesh and a flavor often described as a mix of pineapple, guava, and mint. The simplest way to eat it is to halve the fruit and scoop the flesh out with a spoon, much like a kiwi, sprinkling on a little sugar if it's on the tart side, but it's also peeled and sliced into fruit salads, blended into smoothies, cooked down into chutneys and jams, or folded into muffin and cake batters, where its tropical aroma comes through even after baking.
Choose feijoas that give slightly to gentle pressure and smell fragrant at the stem end; they're often sold underripe and left to soften for a few days at room temperature before eating, then can be refrigerated for a few more days once ripe and ready to eat. Pureed, a cup comes to 61 calories per 100 grams, with 6.4 grams of fiber (23% of the Daily Value) and 37% for vitamin C, plus 8.2 grams of sugar in that same measure. It's a low-sodium, fiber-carrying fruit that works well stirred into yogurt, spooned over pancakes, or blended into a smoothie for both flavor and texture.
Frequently asked questions about feijoa, raw
How do you eat a feijoa?
Halve the fruit and scoop out the flesh with a spoon, or peel and slice it for use in salads, smoothies, or baking.
How do you know when a feijoa is ripe?
It should give slightly to gentle pressure and smell fragrant at the stem end; firm ones can ripen at room temperature over a few days.
Is feijoa a good source of fiber?
Yes, pureed feijoa provides 6.4 grams of fiber per 100 grams, 23% of the Daily Value.