Eggfruit (Pouteria campechiana), also known as egg fruit, is a tropical superfood with a creamy texture and a rich, nutty flavor. It is rich in beta-carotene, B vitamins, fiber, and important minerals, which help promote eye health, aid digestion, protect the heart, and improve brain function. Thanks to its rich nutritional value, eggfruit is an ideal ingredient in a healthy diet. From selection, processing, to storage, understanding this fruit properly will help optimize the health benefits it brings.
Eggfruit is a creamy, nutrient-rich fruit that supports eye health, digestion, and overall well-being.
What is Eggfruit?
Eggfruit, also known as egg fruit (scientific name Pouteria campechiana), is a golden tropical fruit with a creamy texture like a cooked egg yolk. This fruit is a nutritional treasure, containing abundant beta-carotene—a precursor of vitamin A, which helps improve eyesight, boost immunity, and protect the skin from free radicals. Rich in fiber, it helps stabilize blood sugar, aids digestion, reduces cholesterol, and promotes optimal intestinal microflora function.
The niacin, thiamine, and riboflavin content in eggfruit play an important role in energy metabolism, nourishes the nervous system, and helps maintain mental clarity. Potassium and calcium work together to strengthen bones and joints, preventing osteoporosis. More surprisingly, the antioxidant compounds in this fruit also help reduce inflammation and protect cells from oxidative damage.
Eggfruit is not only a powerful source of nutrients, but also offers a unique taste experience with a sweet aroma and rich, buttery aftertaste—an ideal ingredient for smoothies, ice cream, or creative baking.
Nutrition Facts of Eggfruit
Nutrition facts of 100 grams (3.5 ounces) of Eggfruit include:
- Calories: 138
- Fats: 0.6g – 1% of the Daily Value (DV)
- Sodium: 6mg – 0% of the DV
- Carbs: 36g – 13% of the DV
- Fiber: 10g – 36% of the DV
- Protein: 2.3g
- Calcium: 24mg – 2% of the DV
- Iron: 1.2mg – 7% of the DV
- Potassium: 400mg – 9% of the DV
- Copper: 0.1mg – 11% of the DV
- Folate (B9): 36μg – 9% of the DV
- Magnesium: 27mg – 6% of the DV
- Manganese: 0.2mg – 9% of the DV
- Niacin (B3): 1.8mg – 11% of the DV
- Pantothenic acid (B5): 0.6mg – 12% of the DV
- Phosphorus: 40mg – 6% of the DV
- Riboflavin (B2): 0.1mg – 8% of the DV
- Selenium: 1μg – 2% of the DV
- Thiamine (B1): 0.1mg – 9% of the DV
- Vitamin B6: 0.2mg – 12% of the DV
- Zinc: 0.3mg – 3% of the DV
Vitamins and Minerals in Eggfruit
Eggfruit is a treasure trove of vitamins, providing essential nutrients to optimize overall health. Its high beta-carotene content—a precursor to vitamin A—enhances vision, strengthens immunity, and protects the skin from oxidative damage. Vitamin C contributes to collagen production, supports tissue repair, and increases iron absorption from plant foods.
Eggfruit's B vitamins are powerful: thiamine (B1) stimulates energy metabolism, riboflavin (B2) protects cells from oxidative stress, niacin (B3) supports nerve function, pyridoxine (B6) regulates serotonin production to improve mood, and folate (B9) plays an important role in DNA synthesis and preventing neural tube defects.
Minerals such as potassium help regulate blood pressure, magnesium supports muscle and nerve function, and phosphorus and calcium work together to strengthen bones and joints. Iron is involved in the transport of oxygen, while copper and manganese support the formation of antioxidant enzymes, protecting the body from chronic inflammation.
Health Benefits of Eggfruit
Eggfruit is a nutrient-rich superfood that offers many outstanding benefits to the body. The abundant beta-carotene content helps protect the retina, improve vision and slow down macular degeneration. Vitamin C promotes collagen production, helps smooth skin, reduces wrinkles and supports the immune system against pathogens.
The digestive system benefits from the rich fiber, which helps regulate bowel movements, prevent constipation and balance intestinal microflora. Potassium in eggfruit helps maintain stable blood pressure, reduce the risk of stroke and protect the heart. The combination of phosphorus, calcium and magnesium helps strengthen bones and prevent osteoporosis.
Eggfruit also plays an important role in energy metabolism thanks to the B vitamin group, helping the brain function optimally, improving memory and increasing alertness. Powerful antioxidants help reduce inflammation, protect cells from damage, thereby slowing the aging process and reducing the risk of chronic disease.
Side Effects of Eggfruit
Eggfruit has many health benefits but can also cause some side effects if consumed in excess or not suitable for each person's body. Understanding the potential effects will help optimize the nutritional benefits of this fruit.
Causes constipation if eaten in excess
The high fiber content in eggfruit helps support digestion, but excessive consumption can cause constipation, bloating, especially in people with sensitive digestive systems or not drinking enough water.
Increased risk of increased blood sugar
Eggfruit contains a significant amount of carbohydrates, which can increase blood sugar if consumed in excess, especially in people with diabetes or at risk of insulin resistance. Portion control is necessary to maintain stable blood sugar levels.
Potential allergic reactions
Some people may experience allergic reactions when eating eggfruit, including itching, rash or swollen lips. Those with a history of allergies to the Sapotaceae family should be cautious when trying this fruit.
Dry mouth sensation
Eggfruit has a thick texture and can cause a dry mouth or difficulty swallowing if eaten without drinking enough water. Combining it with liquid foods such as milk, smoothies or juices will help improve the enjoyment.
Tips for Choosing Eggfruit
Choosing high-quality eggfruit helps optimize nutritional value and provide a complete culinary experience. To ensure the fruit is perfectly ripe, pay attention to the color, texture and characteristic aroma.
Look at the skin color
Eggfruit has a skin that turns from green to orange-yellow when ripe. Fruits with a deep, uniform yellow color are usually sweeter and creamier. Avoid choosing fruit with large black bruises, as this may be a sign of overripeness or internal damage.
Check for softness
When gently squeezed, a ripe eggfruit will have a slight elasticity, similar to a ripe avocado. If it is too firm, it means the fruit has not reached its optimal ripeness; if it is too soft and mushy, it may have begun to spoil.
Smell the scent
Ripe eggfruit gives off a slightly sweet aroma, with hints of butter and vanilla. If the fruit smells fermented or sour, it is a sign of decomposition.
Note size and weight
Heavier fruits for their size tend to have more flesh, less fiber, and a creamier texture when eaten.
Tips for Preparing Eggfruit
Eggfruit has a creamy texture and a sweet, fatty taste, making it a great ingredient in many dishes. To get the most out of the nutritional value and flavor of this fruit, it is important to use the right preparation methods.
How to peel and seed
Use a sharp knife to cut the eggfruit in half lengthwise, then gently separate the two halves. The large seed inside can be easily removed with a spoon. The skin can be peeled by hand if the fruit is ripe, or use a paring knife to remove the bitter taste.
Smoothing the texture
If the flesh is a bit fibrous, you can use a blender or sieve to create a smoother texture, making the dish more appealing and easier to combine with other ingredients.
Combining with other foods
Eggfruit can be pureed and mixed with milk, yogurt or coconut water to increase the creaminess. Additionally, adding it to smoothies, ice cream or baked goods will create a rich and unique flavor.
Proper storage
If not used immediately, eggfruit can be stored in the refrigerator for up to 3 days. To extend the shelf life, the fruit flesh can be frozen and used gradually in dishes.
