94
Fruit
Guava
94/ 100
Guava is a tropical fruit exceptionally rich in vitamin C (228mg per 100g) and dietary fiber (5.4g), making it one of the most nutrient-dense fruits for immune support and digestive health.
Nutrition · per ~140 g serving · ≈ 1 medium piece
🔥 Calories
95/ 2000 kcal day
🥩Protein3.6 g7% DV
🍞Carbs20.0 g7% DV
🥑Fat1.3 g2% DV
🌿Fiber7.6 g27% DV
≈ 12g net carbs · carbs − fiber
Vitamins
- Vitamin C319.6 mg355% DV
- Vitamin B60.63 mg37% DV
- Folate68.6 mcg17% DV
- Niacin1.5 mg9% DV
- Thiamin0.09 mg8% DV
- Vitamin E1.0 mg7% DV
- Riboflavin0.06 mg4% DV
- Vitamin K3.6 mcg3% DV
- Choline10.6 mg2% DV
- Vitamin A43.4 iu<1% DV
Minerals
- Copper0.32 mg36% DV
- Potassium583.8 mg12% DV
- Manganese0.21 mg9% DV
- Magnesium30.8 mg7% DV
- Phosphorus56.0 mg4% DV
- Zinc0.32 mg3% DV
- Iron0.36 mg2% DV
- Calcium25.2 mg2% DV
- Selenium0.84 mcg2% DV
- Sodium2.8 mg<1% DV
Other
- Polyunsaturated Fat0.56 g
- Saturated Fat0.38 g
- Monounsaturated Fat0.12 g
BioactivesEstimated
- Lycopene~7.0 mg
- Quercetin~21 mg
- Catechins (EGCG)~70 mg
- Inulin / Prebiotic fibre~4.2 g
- Polyphenols~210 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 173044
Score · 94/100
Nutrient Density34.9 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality8.3 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives11.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Vitamin C254% DV
- Vitamin B627% DV
- Copper26% DV
- Folate12% DV
- Potassium9% DV
Overview
Native to Central America, guava has been cultivated for centuries and is now widely grown across tropical and subtropical regions. Despite its modest calorie content (68 kcal/100g), guava delivers exceptional nutritional density, particularly in vitamin C—providing over 250% of the daily reference intake per serving. The fruit's high soluble fiber content supports blood sugar regulation and promotes satiety, while its potassium concentration (417mg/100g) contributes to cardiovascular health and electrolyte balance. Guava contains bioactive compounds including lycopene, quercetin, and catechin—polyphenols with documented antioxidant and anti-inflammatory properties. The edible seeds are rich in omega-3 and omega-6 polyunsaturated fatty acids. Traditional medicine has long valued guava for digestive support, and modern research supports its role in supporting glycemic control, lipid profiles, and systemic inflammation markers. The combination of high fiber, low glycemic index, and polyphenol diversity positions guava as a valuable longevity-supporting fruit, particularly for metabolic health and antioxidant defense.
Health Benefits (5)
- Enhanced immune function and collagen synthesisstrongExceptional vitamin C content (228mg/100g) supports neutrophil function, antibody production, and cross-linking of collagen in connective tissue
- Improved glycemic control and insulin sensitivitymoderateHigh fiber content (5.4g/100g) slows glucose absorption; polyphenols like quercetin enhance insulin signaling pathways
- Cardiovascular health and blood pressure regulationmoderatePotassium (417mg/100g) supports vasodilation and sodium-potassium pump function; polyphenols reduce endothelial dysfunction
- Antioxidant defense and reduced oxidative stressmoderateLycopene, quercetin, and catechin scavenge free radicals and upregulate endogenous antioxidant enzymes
- Digestive health and prebiotic supportmoderateSoluble fiber (pectin) feeds beneficial gut bacteria; traditional use supported by improved stool consistency in clinical observation
Food Pairings
- ·Pair with black pepper because piperine enhances absorption of polyphenols like lycopene
- ·Combine with healthy fats (avocado, nuts) because lipophilic antioxidants including lycopene require fat for absorption
- ·Pair with fermented foods (yogurt, kefir) because fiber acts prebiotic to support probiotic colonization and short-chain fatty acid production
- ·Combine with leafy greens because guava's vitamin C enhances non-heme iron bioavailability from plant sources
Practical Tips
- ·Select guavas that yield slightly to gentle pressure and have a sweet aroma; firm fruits indicate underdevelopment
- ·Consume skin and seeds for maximum fiber and polyphenol intake—they're edible and nutrient-dense
- ·Store ripe guavas in a cool place for 2-3 days or refrigerate for up to 10 days; ethylene sensitivity means separate from ethylene-producing fruits
- ·Blend whole guava (skin intact) into smoothies rather than juicing to retain fiber content and prevent nutrient loss
Optimal Timing
🕒
anytime
Best with food
Guava's low glycemic index, high fiber, and modest calories make it suitable across the day; vitamin C absorption is independent of meal timing
Best consumed with other foods to slow carbohydrate absorption and enhance polyphenol absorption via fat co-ingestion
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow guava stacks up
Compared to other fruits
Per 100 g of the default form. Bars show how much higher or lower guava is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#60 of 96
68kcalvs78.1kcal avg
-13% below category average
Protein#7 of 96
2.6gvs1.1g avg
+124% above category average
Fiber#11 of 96
5.4gvs3.1g avg
+73% above category average
Vitamin C#2 of 93
228mgvs45.7mg avg
+400% above category average
Vitamin B6#3 of 51
0.5mgvs0.2mg avg
+96% above category average
Copper#7 of 78
0.2mgvs0.1mg avg
+102% above category average
Folate#2 of 61
49mcgvs17.2mcg avg
+185% above category average
Common questions
What people ask about guava
What is guava?
Guava is classified as a fruit. Guava is a tropical fruit exceptionally rich in vitamin C (228mg per 100g) and dietary fiber (5.4g), making it one of the most nutrient-dense fruits for immune support and digestive health.
Is guava healthy?
Guava scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is guava high in protein?
Not particularly. A 140 g serving provides about 3.6 g of protein (~7% of the 50 g daily value).
Is guava high in fiber?
Yes — it's a high-fiber food. A 140 g serving provides about 7.6 g of fiber (~27% of the 28 g daily value).
What vitamins and minerals are in guava?
In a 140 g serving, guava is highest in Vitamin C (~355% DV), Vitamin B6 (~37% DV), Copper (~36% DV), Folate (~17% DV), Potassium (~12% DV).
Is guava keto-friendly?
Not really. A 140 g serving has about 12.5 g of net carbs (20 g total minus 7.6 g fiber).
When is the best time to eat guava?
Best any time of day. Guava's low glycemic index, high fiber, and modest calories make it suitable across the day; vitamin C absorption is independent of meal timing
How much guava should I eat?
A typical serving is around 140 g (~95 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating guava alongside several other fruit sources.
What pairs well with guava?
Guava pairs nicely with: Pair with black pepper because piperine enhances absorption of polyphenols like lycopene; Combine with healthy fats (avocado, nuts) because lipophilic antioxidants including lycopene require fat for absorption; Pair with fermented foods (yogurt, kefir) because fiber acts prebiotic to support probiotic colonization and short-chain fatty acid production; Combine with leafy greens because guava's vitamin C enhances non-heme iron bioavailability from plant sources.
Related supplements
Supplements that mirror Guava's nutrient profile
Encyclopedia entries that supply the same signature nutrients guava contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Guava
These are the nutrients guavacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.