Calories in Guava: Nutritional facts for Guava Types

A 100g (3.5 oz) serving of raw common guava contains 68 calories.

One kilogram (1000g, 35.27 oz) of raw common guava contains 680 calories.

The calorie of one guava depends on its size. One medium raw guava (90g, 3.2 oz) contains 61 calories. A large raw guava (165g, 5.8 oz) provides 112 calories. A small raw guava (55g, 1.9 oz) has 37 calories.

Guava provides some health benefits like boosting the immune system and promoting excellent digestive health due to its exceptionally high Vitamin C content and rich concentration of dietary fiber. A list of the health benefits of guava are shown below.

• Good Source of Vitamin C: Guava is a powerhouse of Vitamin C, containing more than four times the amount found in an orange. A single 100g serving provides 228.3mg, which is 254% of the Daily Value. Vitamin C is a potent antioxidant and is crucial for immune function and skin health. (Carr, A.C. & Maggini, S., 2017, "Vitamin C and Immune Function").
• Rich in Dietary Fiber: Guava is an excellent source of dietary fiber, with 5.4g per 100g. Fiber is essential for a healthy digestive system, aiding in bowel regularity, preventing constipation, and supporting the growth of beneficial gut bacteria. (Slavin, J.L., 2013, "Fiber and Prebiotics: Mechanisms and Health Benefits").
• High in Antioxidants: In addition to Vitamin C, guava, particularly the pink variety, is rich in other antioxidants like lycopene and carotenoids. These compounds help protect cells from oxidative damage caused by free radicals, potentially reducing the risk of chronic diseases. (Jiménez-Escrig, A., et al., 2001, "Guava fruit (Psidium guajava L.) as a new source of antioxidant dietary fiber").
• Helps Lower Blood Sugar Levels: Some evidence from human and animal studies suggests that guava, and particularly guava leaf extract, may help improve blood sugar control and reduce insulin resistance, making it beneficial for individuals with or at risk of diabetes. (Deguchi, Y. & Miyazaki, K., 2010, "Anti-hyperglycemic and anti-hyperlipidemic effects of guava leaf extract").
• Supports Heart Health: The high levels of potassium (417mg per 100g), soluble fiber, and antioxidants in guava can contribute to cardiovascular health by helping to regulate blood pressure and lower LDL (bad) cholesterol levels. (Aburto, N.J., et al., 2013, "Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses").
• Aids in Weight Management: Guava is a low-calorie fruit packed with fiber and nutrients. This combination makes it a very filling snack that can help control appetite and support weight management goals.
• Good Source of Folate: It provides a good amount of folate, a B vitamin that is essential for cell growth and is particularly important during pregnancy.
• Promotes Healthy Skin: The high concentration of Vitamin C is vital for collagen production, which gives skin its structure and elasticity. The antioxidants also help protect the skin from aging and environmental damage.

Guava has been known to cause some unwanted effects like potential digestive issues if overconsumed and the presence of hard seeds in some varieties. A list of the downsides of guava are shown below.

• Can Cause Digestive Discomfort (If Eaten in Excess): Due to its very high fiber content, eating a large number of guavas in one sitting, especially for individuals not used to a high-fiber diet, can lead to digestive issues such as bloating, gas, cramping, or diarrhea.
• Hard Seeds: Many varieties of guava contain numerous small, hard seeds that some people find unpleasant or difficult to eat. While edible, they can be a nuisance.
• High in FODMAPs (Fructose): Guava contains fructose, which is a type of FODMAP. For individuals with fructose malabsorption or those following a low-FODMAP diet for conditions like Irritable Bowel Syndrome (IBS), guava can trigger digestive symptoms.
• Pesticide Residues: Conventionally grown guavas may have pesticide residues on their skin. It is important to wash the fruit thoroughly before eating or to choose organic varieties to minimize exposure.

Yes, guavas are very good for you and are considered a highly nutritious tropical fruit. They are exceptionally rich in Vitamin C, providing more than double the daily requirement in a single medium fruit, which is crucial for immune function. They are also an excellent source of dietary fiber, antioxidants like lycopene (in pink guava), and potassium. (USDA FoodData Central, "Guavas, common, raw"). Regular consumption of fiber-rich fruits like guava is associated with improved digestive health and a lower risk of chronic diseases. (Slavin, J.L. & Lloyd, B., 2012, "Health benefits of fruits and vegetables"). A healthy consumption rate would be one to two medium guavas per day, which can easily fit into a balanced diet.

Guava is rich in carbohydrates, which are its primary macronutrient source. Guava also contains a significant amount of protein and fiber. A 100g serving of raw guava provides 14.3g of carbohydrates, of which an impressive 5.4g is dietary fiber. Guava is rich in fiber, which makes it particularly beneficial for digestive health and blood sugar regulation. The protein content is also relatively high for a fruit, at 2.6g per 100g. (USDA FoodData Central, "Guavas, common, raw"). The carbohydrates in guava provide energy, while the significant fiber content acts as a prebiotic and aids in satiety. (Jiménez-Escrig, A., et al., 2001, "Guava fruit (Psidium guajava L.) as a new source of antioxidant dietary fiber"). Its fat content is minimal, at just under 1g per 100g. This combination of macronutrients makes guava a filling and nutritionally valuable fruit.

The calorie content of fresh, raw guava shows virtually no change among the most common varieties, such as those with pink, red, white, or yellow flesh. All these types of common guava (Psidium guajava) contain 68 calories per 100g. The primary nutritional differences between them lie in their specific phytonutrient and antioxidant profiles (for example, pink guava is high in lycopene) rather than their macronutrient and caloric composition. Other related fruits that share the "guava" name, like the smaller Strawberry Guava, also fall into a very similar calorie range. The only notable difference is with the Pineapple Guava (Feijoa), which is a different species and is lower in calories, typically between 45 and 55 per 100g. The most significant changes in calories come from how guava is processed; for example, sweetened guava juice or nectar (50-65 calories per 100g) is less calorie-dense than the whole fruit but lacks fiber, while dried guava would be much higher in calories due to the concentration of sugars.

The origin of the common guava (Psidium guajava) is believed to be in the tropical regions of the Americas, likely in an area stretching from Southern Mexico through Central America. Archaeological evidence from Peru suggests that guavas were being cultivated more than 4,500 years ago. The fruit was a staple for many indigenous populations, including the Aztecs and Incas, who consumed it fresh and used it for medicinal purposes.

With the arrival of European explorers in the 15th and 16th centuries, guava was quickly disseminated throughout the world's tropical and subtropical regions by Spanish and Portuguese traders. It adapted well to new climates and became a popular and important fruit crop in many parts of Asia (like India and the Philippines), Africa, and the Pacific Islands. A classic dish that highlights guava's deep roots in Latin American culinary culture is "Pastelitos de Guayaba y Queso" (Guava and Cream Cheese Pastries). This iconic Cuban pastry consists of a flaky puff pastry filled with sweet, thick guava paste (goiabada) and, often, a layer of tangy cream cheese. The combination of the sweet, floral guava, the savory tang of the cream cheese, and the buttery, crisp pastry is a beloved staple in Cuban bakeries and households. This dish perfectly showcases how guava, especially in its preserved paste form, became an integral and cherished component of Latin American and Caribbean dessert traditions.