Guava Nutrition

Full Nutritional Breakdown (Per 100g of Raw Guava)

Here’s the nutrient profile for a standard 100-gram serving of fresh guava:

Calories: 68
Carbohydrates: 14.3 g
Sugars: 8.9 g
Dietary Fiber: 5.4 g
Protein: 2.6 g
Fat: 0.9 g
Vitamin C: 228.3 mg (381% DV)
Vitamin A: 624 IU (12% DV)
Folate (B9): 49 mcg (12% DV)
Potassium: 417 mg (12% DV)
Magnesium: 22 mg (5% DV)
Calcium: 18 mg (2% DV)
Iron: 0.3 mg (2% DV)
Vitamin E: 0.7 mg (3% DV)
Lycopene: ~5.2 mg (particularly in pink/red-fleshed guavas)
Beta-carotene: Present in yellow and orange-fleshed varieties
Flavonoids and Polyphenols: High levels in skin and seeds

It’s no exaggeration to say that guava is one of the most nutrient-dense fruits available.  It has over four times the vitamin C of an orange and is rich in compounds that protect your cells, support digestion, and fuel your body from the inside out.

Micronutrient Highlights: Vitamin C, Potassium, and Fiber

Vitamin C is where guava truly shines.  One small fruit can provide over 200% of your daily requirement.  This potent antioxidant plays a vital role in immune function, collagen synthesis, skin health, wound healing, and cellular protection from oxidative stress.  It’s also involved in iron absorption and helps reduce fatigue.

Potassium is another major win.  At over 400 milligrams per 100 grams, guava is a great fruit for heart and muscle function. Potassium helps regulate blood pressure, supports proper hydration, and counteracts sodium’s effects in the body.

Fiber in guava—especially its soluble pectin and insoluble seed-based roughage—promotes digestive health, supports a balanced gut microbiome, and helps lower cholesterol.  With over 5 grams per 100 grams, guava can make a serious contribution to your daily fiber intake goals.

Whole-Body Benefits of Guava: Sweet Support from Head to Toe

Guava supports wellness across nearly every system in the body. Its sky-high vitamin C content enhances immune resilience, protects the skin from aging, and helps repair tissues after injury.  The combination of vitamin C and lycopene—particularly in red or pink varieties—offers powerful antioxidant protection, reducing the risk of chronic diseases like heart disease and certain cancers.  Its rich fiber content improves digestive regularity, eases constipation, and may even reduce symptoms of irritable bowel syndrome (IBS).  The low glycemic index and fiber balance also make guava a blood sugar-friendly choice, even for people with diabetes or insulin resistance.  Guava also contains brain-supportive nutrients like vitamin B6 and magnesium, both of which help regulate mood, concentration, and nerve function.  Some studies even suggest that guava leaf extract can reduce inflammation and help with menstrual discomfort and metabolic conditions.

Daily Intake Guidelines: How Much Guava Is Just Right?

For most people, enjoying one small to medium guava per day (around 150–200 grams) is a perfect way to soak up its benefits.  That’s about one whole fruit or 1 cup of chopped guava.  If you’re looking to boost vitamin C, support digestion, or maintain hydration, eating guava several times a week can be a smart, tasty habit.  Athletes, teens, and those recovering from illness may benefit from more frequent servings.  Those with kidney issues or on potassium-restrictive diets may need to moderate intake due to guava’s high potassium content.  And if you’re prone to digestive sensitivity, start with smaller servings to see how your body responds to the fiber.

Real-Life Testimonials: How People Enjoy and Benefit from Guava

“I started eating guava every morning instead of reaching for sugary snacks. I feel fuller longer, and my digestion is better than it’s been in years.” – Linnea W., freelance designer

“We grow pink guavas in our backyard and make smoothies every weekend.  They help us stay energized without needing caffeine or energy drinks.” – Roberto and Claudia S., parents of three

“I was always low in vitamin C until I started adding guava slices to my lunch.  Now I rarely get colds, and my skin looks brighter too.” – Michelle J., flight attendant

Guava for Fitness and Recovery: The Tropical Trainer’s Secret

Guava is a dream fruit for active people.  Its simple carbs provide quick, clean energy before workouts, and the vitamin C-rich juice supports collagen and connective tissue recovery afterward.  Guava’s magnesium, potassium, and trace electrolytes help reduce cramping and replenish what’s lost through sweat.  Post-exercise, the antioxidants in guava help reduce muscle soreness and oxidative stress, especially in endurance athletes.  The modest protein content in guava may also help repair muscle tissue when paired with higher-protein foods like Greek yogurt, eggs, or plant-based shakes. It’s especially helpful in tropical climates or hot conditions where staying hydrated and replenishing electrolytes is crucial.  For a quick refuel, guava juice or sliced fruit with a pinch of salt and lime is a powerful, natural sports snack.

Creative and Delicious Ways to Eat Guava

There are endless ways to enjoy guava—fresh, dried, blended, or cooked. One of the simplest joys is slicing a ripe guava in half and scooping the flesh with a spoon.  The skin is edible and packed with nutrients, so leave it on for extra fiber and antioxidants.  Blend guava with mango, banana, or pineapple for a tropical smoothie, or mix the puree into yogurt or oatmeal.  Guava paste (known as “guayabate” in Latin cuisine) is amazing paired with cheese or spread on whole-grain toast.  In savory dishes, guava’s sweetness makes it a wonderful counterbalance to spicy or salty foods.  Try it in a salsa with red onion and lime over grilled chicken or fish. Roast slices alongside pork, or make a sweet-tart chutney with guava, ginger, and chili flakes.  Guava also shines in baked goods.  Add diced guava to muffins or cakes, or stew it down into a jam or compote with a squeeze of lemon.  And for the ultimate refreshing treat—freeze guava puree into popsicles with a touch of coconut milk.

Ripeness and Preparation: Getting the Best Flavor and Nutrients

Guavas taste best when they’re fully ripe—soft to the touch with a fragrant, fruity aroma.  Unripe guavas are firmer and more tart, but still nutritious. As they ripen, their vitamin C and antioxidant levels peak, and the flesh becomes sweeter and creamier.  You can store firm guavas at room temperature for a few days to ripen, then transfer them to the fridge for longer freshness.  Eat them within 3–4 days of ripening for the best flavor and nutrient density.  The seeds are edible, though some people prefer to strain or blend them for a smoother texture in drinks and desserts.

Sensitivities and Cautions: What to Know Before You Munch

Guava is generally well tolerated, but like all high-fiber fruits, it can cause mild digestive upset—like bloating or gas—if consumed in large quantities or by those unaccustomed to high fiber.  Start small and increase slowly if needed.  Its vitamin C content is extremely high, so if you’re already supplementing or consuming other rich sources, be mindful not to exceed recommended daily upper limits over time.  People with kidney disease or those on potassium-restricted diets should check with a healthcare provider before consuming guava regularly.  Also, while allergies to guava are rare, they can occur—especially in people sensitive to tropical fruits or with latex-fruit syndrome.

Why Guava Belongs in the Nutrition Spotlight

Guava isn’t just another fruit—it’s a daily dose of tropical sunshine for your body and mind. Packed with antioxidants, bursting with vitamin C, and naturally low in calories but high in fiber, guava checks all the boxes of a functional superfruit.  It fits beautifully into any wellness routine, whether you’re boosting immunity, supporting digestion, training for an event, or just craving something nourishing and delicious.  Its versatility means you can enjoy it raw, roasted, blended, or baked—and every form carries its own kind of goodness.  Guava proves that you don’t need to look far (or expensive) for foods that genuinely elevate your health.  So the next time you walk past this fragrant fruit at the market, pause.  Pick one up. Slice it open.  Taste the power of what nature packed into one beautiful bite. With guava in your corner, healthy living tastes better—and feels easier—than ever before.