Birthday
HydrangeasEvery autumn small dark-green fruits appear in shops with an aroma that hints at pineapple, strawberry and mint. This is feijoa — a fruit many people buy once "to try" and then look forward to all year. Here is what the plant is, how to choose ripe fruit, how to eat feijoa, how long it keeps and what to make with it — plus which claims about its health benefits hold up and which don't.
What is feijoa?
Feijoa, or pineapple guava (Acca sellowiana), is an evergreen shrub or small tree in the myrtle family and a relative of guava. It comes from the subtropics of southern Brazil, Uruguay, Paraguay and north-eastern Argentina. It was named after the Portuguese naturalist João da Silva Feijó. Feijoa reached Europe at the end of the 19th century, and today it is grown in New Zealand (where it is one of the most beloved autumn fruits), Colombia, the Mediterranean, the South Caucasus and Crimea.
In the northern hemisphere feijoa season runs from October to December. The fruit is a berry 3–7 cm long with firm green skin; inside is fragrant, creamy, translucent flesh with a jelly-like centre and tiny edible seeds.
Flowers you can eat. Feijoa blooms spectacularly: fleshy white petals with a pink-purple underside and a tuft of bright red stamens. The petals are edible and sweetish — in the wild they are eaten by birds that pollinate the plant. You can add them to salads or use them to decorate desserts.
How to choose ripe feijoa
- Feel: ripe fruit gives slightly when pressed — about like a ripe kiwi. Hard fruit isn't ripe yet.
- Aroma: strong, sweet and fruity-spicy. If it barely smells, it's underripe.
- Skin: matte and green, without dark wet spots or cracks. Smooth or slightly bumpy depending on the variety.
- Flesh: translucent and creamy when cut. If it has turned brown, the fruit is overripe or spoiled.
Leave underripe fruit at room temperature for 2–3 days to ripen. A paper bag with an apple or banana speeds things up.
How to eat feijoa
The easiest way is to cut the fruit in half and scoop out the flesh with a teaspoon, like a kiwi. The skin is edible and nutritious but tastes astringent and slightly bitter, so it is usually saved for jam, where sugar softens the flavour. The seeds are tiny and edible — no need to remove them.
Cut feijoa browns quickly, like an apple, so slice it just before eating or sprinkle with lemon juice.
Feijoa benefits: what the facts say
| Feijoa, 100 g raw (USDA data) | |
| Energy | about 55–61 kcal |
| Carbohydrates | 13–15 g, including about 8 g sugars |
| Fibre | 6.4 g |
| Protein / fat | 0.7 g / 0.4 g |
| Vitamin C | about 33 mg |
| Potassium | about 170 mg |
| Folate | about 23 µg |
Feijoa is a low-calorie fruit that is unusually high in fibre: 100 g provides about a quarter of the daily requirement, which supports digestion and helps you feel full for longer. A serving covers roughly a third of an adult's daily vitamin C needs. The fruit also contains potassium and polyphenols — plant antioxidants.
What about iodine? Feijoa is often called an "iodine champion" on a par with seafood. Standard food composition tables don't support this: the iodine content depends heavily on the soil and climate where the fruit was grown, so feijoa shouldn't be relied on as a source of iodine. And of course, it doesn't cure diseases — it's a tasty, healthy part of the diet, not a medicine.
Who should be careful
- If you have allergies to fruits of the myrtle family or are prone to food allergies, start with one small piece.
- If you have diabetes, count the sugars: about 8 g per 100 g, and many times more in jam.
- Young children should be introduced to new exotic fruits gradually, in agreement with a paediatrician.
- If your doctor has restricted iodine (for example, with certain thyroid conditions), check whether large amounts of feijoa are OK for you.
How to store feijoa
Feijoa is perishable. Keep ripe fruit in the fridge at 2–6 °C in a paper bag or a ventilated container, where it will last 3–5 days. In a tightly sealed bag without air it quickly rots. For longer storage, freeze the flesh: scoop it out, pack it into containers and use it for smoothies, sauces and baking within a few months.
What to make with feijoa
Raw feijoa jam
Wash 500 g of fruit, trim the ends and any dark spots, blitz with the skin in a blender or mincer and mix with 350–500 g of sugar. Spoon into clean jars and keep in the fridge; it's best eaten within a few weeks. Honey can replace sugar for a milder taste.
Feijoa, avocado and walnut salad
Toss lettuce or rocket with slices of avocado and feijoa, a handful of walnuts and some soft cheese. Dress with olive oil, lemon juice, a pinch of salt and honey.
Sauce for meat and fish
Blend the flesh of 3–4 feijoas with the juice of half a lime or orange, a spoonful of olive oil, salt, pepper and a pinch of sugar. It goes well with chicken, pork and baked fish.
Smoothies and compote
For a smoothie, blend feijoa flesh with banana, apple and yoghurt. For a compote, pour 2 litres of boiling water with 150 g of sugar and half a teaspoon of citric acid over 500 g of whole washed fruit and leave to infuse. A slice of feijoa in tea adds a light exotic aroma.
Can you grow feijoa at home?
Yes — it's an easy-going container plant with attractive silvery leaves and striking flowers. Mature plants tolerate short frosts down to about −10 °C, but in colder climates feijoa is grown in a tub: outdoors on a sunny balcony or in the garden in summer and in a bright, cool room in winter. Many varieties are self-sterile, so for fruit you need two plants of different varieties or hand pollination. If you like exotic plants on the windowsill, see how to grow avocado from seed and our guides to jujube and coconut.
FAQ
Do you need to peel feijoa?
Not necessarily: the skin is edible but astringent. For eating fresh, the flesh is usually scooped out and the skin saved for jam.
How can you tell feijoa has gone off?
The flesh has turned brown, there's a sour, fermented smell and wet spots on the skin.
How many feijoas can you eat a day?
There's no strict limit. For a healthy adult, 3–5 fruits a day as part of a varied diet is a sensible portion.
View full-size photo
Author: Maria Svitlovir
Graduated from Taras Shevchenko National University of Kyiv, Institute of Biology and Medicine (2001). BSc in Biology, MSc in Horticulture. Writes about plants, works at a garden centre selecting and repotting plants, and contributes to plant reference guides.
