Guavas, common, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
The common guava is a fragrant, tropical fruit with a vibrant green or yellow skin and a soft, seed-flecked pink or white interior. Its flavor is a unique, intense blend of sweet and tart, reminiscent of a cross between a strawberry and a pear, with a distinctive floral aroma. Nutritionally, it is a powerhouse, offering more vitamin C per 100g than an orange and a significant dose of dietary fiber.
💚 Why it's loved
People adore guavas for their intoxicating fragrance and the burst of sweet-tart flavor that feels like a tropical vacation. It's cherished in many cultures as a versatile fruit, enjoyed fresh, juiced, or transformed into pastes, candies, and savory dishes.
⚠️ Watch-outs & how to enjoy it better
The high fiber and sugar content (8.92g per 100g) can cause digestive discomfort or a blood-sugar spike in some individuals if eaten in large quantities. To counteract this, pair guava with a source of protein or healthy fat (like nuts or yogurt) to slow sugar absorption, and practice portion control by sticking to a single medium fruit.
Key benefits
- Exceptionally high in vitamin C, supporting immune function.
- Rich in dietary fiber (5.4g per 100g) for digestive health.
- Low in calories (68 kcal per 100g) and fat.
- Contains antioxidants like lycopene (in pink varieties) and quercetin.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single guava fruit can contain over 100 tiny, edible seeds, and its skin is often eaten along with the flesh, providing even more fiber and nutrients.
Full nutrition (scales with serving)
| Water | 80.8 g |
| Energy | 68.0 kcal |
| Energy | 285 kj |
| Protein | 2.5 g |
| Total lipid (fat) | 0.95 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 14.3 g |
| Fiber, total dietary | 5.4 g |
| Total Sugars | 8.9 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 0.26 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 40.0 mg |
| Potassium, K | 417 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.23 mg |
| Copper, Cu | 0.23 mg |
| Manganese, Mn | 0.15 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 228 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.1 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 49.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 49.0 ug |
| Folate, DFE | 49.0 ug |
| Choline, total | 7.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 31.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 374 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 624 iu |
| Lycopene | 5204 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.73 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.27 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.23 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.09 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.08 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.40 g |
| PUFA 18:2 | 0.29 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.10 g |
| Isoleucine | 0.09 g |
| Leucine | 0.17 g |
| Lysine | 0.07 g |
| Methionine | 0.02 g |
| Phenylalanine | 0.01 g |
| Tyrosine | 0.03 g |
| Valine | 0.09 g |
| Arginine | 0.07 g |
| Histidine | 0.02 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.16 g |
| Glutamic acid | 0.33 g |
| Glycine | 0.13 g |
| Proline | 0.08 g |
| Serine | 0.07 g |
FAQ
Is the skin of a guava edible?
Yes, the skin is edible and nutritious, though it's often washed thoroughly. Some people prefer to peel it for a smoother texture in dishes.
How do I know when a guava is ripe?
A ripe guava will yield slightly to gentle pressure and have a strong, sweet fragrance. The skin may turn from green to yellow or light green, depending on the variety.
Can I eat guava seeds?
Yes, the seeds are edible and a good source of fiber, though they can be hard. If you prefer a smoother texture, you can strain them out when making juice or puree.