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Egg Fruit
Pouteria campechiana
Egg fruit is a tropical fruit with bright yellow flesh and a unique, sweet flavor. It is a good source of vitamin A (60% DV), vitamin C (15% DV), and fiber (12% DV), supporting vision, immunity, and digestion. Low in calories (140 per 100g), egg fruit is ideal for healthy snacking and adding variety to recipes. Enjoyed fresh or in smoothies, it is valued for its nutrition and versatility.
140
Calories
3.3g
Fiber
15%
Vitamin C
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Egg Fruit - Main View
Nutrition Facts
Calories
140
per 100g
Carbs
36g
per 100g
Protein
1.7g
per 100g
Fiber
3.3g
per 100g
Sugar
24g
per 100g
Fat
0.6g
per 100g
💊Vitamins
Per 100g
Vitamin A
60% DV
540 mcg
Vision, immune support, skin health
Vitamin C
15% DV
13 mg
Immune support, antioxidant defense, skin health
⚡Minerals
Per 100g
Potassium
7% DV
330 mg
Heart health, fluid balance, muscle function
🛡️Antioxidants
Beta-caroteneVitamin CPolyphenols
🌿Phytonutrients
Beta-carotene - supports vision and immune healthPolyphenols - antioxidant and anti-inflammatory properties
📊Glycemic Index
55
Per Serving
Nutrition breakdown for one serving
📏
Serving Size
100g fresh egg fruit
Calories
140kcal
Breakdown
Carbs
36g
Fiber
3.3g
12% DV
Sugar
24g
Protein
1.7g
Fat
0.6g
Vitamin C
💊
13mg
15% DV
Potassium
⚡
330mg
7% DV
Health Benefits
Vitamin A (60% DV) supports vision and immune function
Vitamin C (15% DV) supports immune health and antioxidant defense
Fiber (12% DV) supports digestive health
Potassium (7% DV) supports heart health and fluid balance
Antioxidants help protect cells from oxidative stress
Low fat and cholesterol free
Origin & Distribution
Native Region
Central America and Mexico
Global Presence
MexicoGuatemalaCosta RicaPhilippinesVietnamIndia
Top Producers
MexicoPhilippinesVietnam
Historical Background
Egg fruit, also known as canistel, is native to Central America and has been cultivated for centuries. It is now grown in tropical regions worldwide and is valued for its unique texture and nutritional benefits.
Peak Season
Best Time to Enjoy
Peak season November-March in tropics
2 Varieties Available
Explore Varieties
Each variety offers unique flavors, textures, and culinary applications
Bruce
Florida, USA
Color
Bright yellow flesh, smooth skin
Taste Profile
Sweet, mild flavor, creamy texture
Best For
Fresh eating, smoothies, desserts
Fairchild
Central America
Color
Golden yellow flesh, thin skin
Taste Profile
Sweet, dense, eggy flavor
Best For
Snacking, baking
Storage & Selection Guide
Keep your fruit fresh and delicious for longer
How to Choose the Perfect Fruit
1
Select firm, unblemished egg fruits with bright yellow skin
2
Avoid overly soft or wrinkled fruit
3
Slight give to gentle pressure indicates ripeness
Proper Storage Methods
Store at room temperature until ripe, then refrigerate
Refrigerate ripe egg fruits for up to 1 week
Best consumed fresh for optimal nutrition
Shelf Life Guide
Refrigerated
5-7 days in refrigerator
Average Shelf Life
7 days
Freezing Instructions
Preserve freshness for months
2-3 months
1
Peel and slice before freezing for up to 6 months
2
Use frozen egg fruit in smoothies or desserts
Pro Tip
Label frozen items with the date to track freshness. Most fruits maintain quality for 2-3 months when properly frozen. For best results, use airtight containers or freezer bags to prevent freezer burn.
Culinary Journey
Discover delicious possibilities
Common Uses
Fresh eating
Smoothies
Desserts
Baking
Ice cream
Perfect Pairings
Coconut milk - creamy pairingHoney - natural sweetnessCinnamon - warm spiceBanana - tropical blendLime - brightens flavor
Popular Recipes
Egg fruit smoothie
Egg fruit ice cream
Egg fruit bread
Egg fruit pudding
Egg fruit pie
Refreshing Beverages
Egg fruit smoothie
Egg fruit shake
Infused water
Safety Information
Allergy Information:
Egg fruit allergies are rare but possible, especially in people with latex or fruit allergies. Symptoms are usually mild.
Pesticide Concerns:
Egg fruits may have pesticide residues. Wash thoroughly or choose organic when possible.
Who Should Avoid:
- • Individuals with known fruit or latex allergies
- • Those with oral allergy syndrome should consult a doctor
Possible Side Effects:
- •Mild oral irritation in sensitive individuals
- •Rare allergic reactions
Preparation Safety:
- • Wash and peel before eating
- • Slice with clean utensils
- • Store properly to maintain freshness
Fun Facts
Surprising trivia you'll love!
Egg fruit is also called canistel or yellow sapote
Named for its cooked egg yolk-like texture
Rich in beta-carotene for eye health
Popular in Central American and Southeast Asian desserts
Egg fruit is naturally gluten-free and vegan
Frequently Asked Questions
What are the main health benefits of egg fruit?
HealthEgg fruit is rich in vitamin A, provides vitamin C and fiber, and contains antioxidants that support vision, immunity, and digestion.
How can egg fruit be used in recipes?
RecipesEgg fruit is delicious fresh, in smoothies, desserts, baking, and ice cream. Its sweet flavor and creamy texture make it versatile for many dishes.
Is egg fruit safe for everyone?
SafetyEgg fruit is generally safe for most people. Rarely, some may have fruit allergies. Wash and peel before eating, and consult a doctor if you have known fruit allergies.
Where does egg fruit originate and when is it in season?
CultureEgg fruit originated in Central America and is now grown worldwide. Its peak season is November to March, but it is available year-round in some regions.
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Environmental Impact
Sustainability insights
Sustainability Overview
Egg fruit trees can be managed sustainably. Choose local or organic egg fruits to reduce environmental impact.
Carbon Footprint
Imported egg fruits have a higher carbon footprint due to transportation. Local egg fruits are more eco-friendly.
Water Usage
Egg fruit trees require moderate water. Efficient irrigation and rain-fed orchards are best for sustainability.
Local vs Imported
Buying local egg fruits supports farmers and reduces environmental impact. In-season egg fruits are fresher and more sustainable.