Guava Nutrition Facts: Calories, Vitamin C, Fiber & Health Benefits

Guava is a flavorful tropical fruit that provides vitamin C, dietary fiber, potassium and several other nutrients. Its naturally sweet taste and nutrient profile make it an easy fruit to include in a balanced diet.

If you are looking for guava nutrition facts, one of the most useful ways to understand its nutritional value is to look at the nutrients found in 100 grams of raw guava. The exact nutrition can vary depending on the variety and ripeness of the fruit. USDA FoodData Central is a comprehensive source of food-composition information used for nutrient data.

Guava Nutrition Facts

The following values are based on 100 grams of raw common guava. USDA-derived data list approximately 68 calories, 14.3 grams of carbohydrate, 5.4 grams of dietary fiber and 228.3 mg of vitamin C per 100 grams.

Nutrient	Amount per 100 g
Calories	68 kcal
Carbohydrates	14.32 g
Dietary Fiber	5.4 g
Total Sugars	8.92 g
Protein	2.55 g
Total Fat	0.95 g
Potassium	417 mg
Vitamin C	228.3 mg
Folate	49 mcg
Calcium	18 mg
Magnesium	22 mg
Iron	0.26 mg

Nutrition values can vary with guava variety, ripeness and serving size.

How Many Calories Are in Guava?

Guava is relatively low in calories while providing a good amount of fiber and nutrients.

100 grams of raw guava contains about 68 calories. It provides around 14.3 grams of carbohydrates, 5.4 grams of dietary fiber and 2.55 grams of protein.

Because guava contains fiber along with its naturally occurring carbohydrates, eating the whole fruit can be a more nutritious choice than consuming fruit-flavored drinks or other highly processed snacks.

Why Guava Can Be a Good Snack

Guava can fit into many balanced eating patterns because it:

• Provides relatively few calories for its nutrient content
• Contains dietary fiber
• Provides vitamin C
• Supplies potassium and other minerals
• Can be eaten fresh without added sugar
• Works well as a convenient whole-fruit snack

As with any food, overall dietary pattern and portion size matter more than focusing on a single fruit.

Guava Is High in Vitamin C

One of the standout nutrients in guava is vitamin C.

Raw common guava provides about 228 mg of vitamin C per 100 grams, according to USDA-derived food composition data.

Vitamin C is an essential nutrient that plays several important roles in the body. It supports normal immune function, helps the body produce collagen and acts as an antioxidant.

The high vitamin C content is one reason guava can be a valuable addition to a varied diet that includes different fruits and vegetables.

Guava Is a Good Source of Dietary Fiber

Guava also stands out for its fiber content.

100 grams of raw guava provides about 5.4 grams of dietary fiber.

Dietary fiber can support normal digestive health and can contribute to feelings of fullness after eating. Including fiber-rich foods regularly is an important part of a balanced diet.

Eating guava as a whole fruit allows you to get its naturally occurring fiber rather than removing it as can happen when fruits are processed into juices.

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Vitamins and Minerals in Guava

Guava provides a variety of vitamins and minerals in addition to its high vitamin C and fiber content. Its nutrient profile includes potassium, folate, magnesium, vitamin A, vitamin B6 and several other micronutrients.

Potassium in Guava

Guava contains about 417 mg of potassium per 100 grams. Potassium is an essential mineral involved in normal muscle function, nerve signaling and maintaining fluid balance in the body.

Including potassium-rich fruits and vegetables as part of a balanced diet can help support overall nutrient intake.

Folate and B Vitamins

Guava provides several B vitamins, including folate, vitamin B6, thiamin, riboflavin and niacin.

A 100-gram serving contains approximately 49 mcg of folate and 0.11 mg of vitamin B6.

Folate is important for normal cell division and the formation of DNA and red blood cells, while vitamin B6 contributes to normal protein and energy metabolism.

Vitamin A and Other Antioxidant Nutrients

Guava also contains vitamin A compounds and vitamin E. The amount can vary depending on the type and color of guava.

These nutrients contribute to a varied intake of antioxidants and other compounds that help protect cells from oxidative stress.

6 Potential Health Benefits of Guava

1. Supports Immune Function

Guava is particularly rich in vitamin C. Vitamin C is an essential nutrient that supports normal immune system function.

Adding guava to a varied diet can therefore be one way to increase vitamin C intake naturally.

2. Supports Digestive Health

The high fiber content of guava makes it a useful fruit for people looking to increase their dietary fiber intake.

Fiber helps support normal bowel function and can contribute to digestive health when consumed regularly along with adequate fluids.

3. May Help You Feel Fuller

Guava provides both fiber and water while being relatively moderate in calories. A 100-gram serving contains about 68 calories and 5.4 grams of fiber.

Fiber can help increase feelings of fullness, which may make whole guava a satisfying snack option.

4. Supports Heart-Healthy Eating

Guava provides potassium and fiber while being naturally low in sodium. A 100-gram serving contains approximately 417 mg of potassium and only 2 mg of sodium.

Including fruits such as guava as part of an overall balanced eating pattern can contribute to a diet rich in fruits, vegetables and other nutrient-dense foods.

5. Provides Antioxidant Nutrients

Vitamin C and other naturally occurring compounds in guava contribute to its antioxidant profile.

Antioxidants help protect cells from oxidative damage as part of the body's normal defense systems.

6. Adds Nutrients Without Many Calories

Guava offers several important nutrients for relatively few calories. Along with vitamin C and fiber, it provides potassium, folate, magnesium and other vitamins and minerals.

This makes whole guava a practical option for adding more nutrient-dense foods to everyday meals and snacks.

Is Guava a Good Fruit to Eat Regularly?

For most people, guava can be included regularly as part of a varied and balanced diet. Eating the whole fruit provides its natural fiber along with vitamins, minerals and other plant compounds.

However, there is no need to rely on one fruit for all nutritional needs. A better approach is to include a variety of fruits and vegetables throughout the week because different foods provide different nutrients.

Does Guava Have a Lot of Sugar?

Guava contains naturally occurring sugar, with about 8.9 grams of total sugar per 100 grams in the USDA-based nutrition data.

This is different from foods or drinks with added sugars. Whole guava also provides substantial dietary fiber, which is one reason the nutritional profile of the whole fruit is different from that of a sugary beverage.

As with other fruits, portion size and the overall diet are important when considering carbohydrate and sugar intake.

Guava and Blood Sugar

Guava can be included in a balanced diet for people who are managing blood sugar, but portion size and the overall meal pattern still matter.

Whole guava provides carbohydrates along with a substantial amount of dietary fiber. Unlike fruit juice, eating the whole fruit also preserves its natural fiber.

If you have diabetes, you can enjoy guava as part of your usual meal plan while considering your individual carbohydrate needs and blood glucose response.

Whole Guava vs. Guava Juice

Whole guava is generally the better everyday choice than guava juice.

When you eat the whole fruit, you get its natural fiber and can control the portion more easily. Juicing can make it easier to consume a larger amount of fruit in a short period while reducing the practical benefit of the whole-fruit structure.

For a nutritious snack, choose fresh guava rather than guava drinks with added sugar.

How to Eat Guava

Guava is versatile and can be enjoyed in several simple ways:

• Eat fresh guava as a snack
• Slice it and add it to a fruit bowl
• Add chopped guava to plain yogurt
• Mix it into a fresh fruit salad
• Add small pieces to oatmeal
• Blend guava with other whole fruits for a smoothie
• Enjoy it with a handful of nuts for a more filling snack

If you eat the skin, wash the fruit thoroughly under running water first.

How Much Guava Can You Eat?

There is no single amount of guava that everyone needs to eat each day.

A practical serving can be around one small to medium guava, depending on its size and your individual nutritional needs. If you are monitoring carbohydrates or blood sugar, include the fruit within your overall carbohydrate plan.

The important point is to maintain variety rather than relying on guava alone. Different fruits provide different combinations of vitamins, minerals, fiber and plant compounds.

When Is the Best Time to Eat Guava?

There is no medically established “best time” to eat guava.

You can enjoy it at breakfast, as a snack, or alongside a meal. What matters more is your overall dietary pattern, portion size and nutritional needs.

For a simple snack, fresh guava can be paired with protein- or healthy-fat-containing foods such as plain yogurt or a small portion of nuts.

Final Thoughts

Guava is a nutrient-rich tropical fruit that provides vitamin C, dietary fiber, potassium, folate and other nutrients. With about 68 calories and 5.4 grams of fiber per 100 grams, it can be a useful addition to a balanced eating pattern.

Its particularly high vitamin C content makes it stand out among many fruits, while its fiber content makes whole guava a more nutritious choice than sugary fruit drinks.

As with any food, variety and overall dietary balance are more important than focusing on one “superfood.” Including different fruits and vegetables throughout the week can help provide a wider range of nutrients. USDA FoodData Central is a comprehensive source of food-composition data, with nutrient information derived through analysis and other documented methods.

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Disclaimer

This article is for general educational and informational purposes only. Nutrition values can vary depending on the variety, ripeness, serving size and preparation of guava. If you have diabetes, kidney disease, food allergies or another medical condition that requires specific dietary restrictions, speak with a qualified healthcare professional or registered dietitian about your individual diet.