scored 97/100
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.
12.5 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 97.
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.
Exceptional vitamin C content (228mg/100g) supports neutrophil function, antibody production, and cross-linking of collagen in connective tissue
High fiber content (5.4g/100g) slows glucose absorption; polyphenols like quercetin enhance insulin signaling pathways
Potassium (417mg/100g) supports vasodilation and sodium-potassium pump function; polyphenols reduce endothelial dysfunction
Lycopene, quercetin, and catechin scavenge free radicals and upregulate endogenous antioxidant enzymes
Soluble fiber (pectin) feeds beneficial gut bacteria; traditional use supported by improved stool consistency in clinical observation
Guava's low glycemic index, high fiber, and modest calories make it suitable across the day; vitamin C absorption is independent of meal timing
Breaks a fast
Best consumed with other foods to slow carbohydrate absorption and enhance polyphenol absorption via fat co-ingestion
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.
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.
Guava scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Copper, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 3.6 g of protein (~7% of the 50 g daily value).
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).
In a 140 g serving, guava is highest in Vitamin C (~355% DV), Copper (~36% DV), Vitamin A (~17% DV), Folate (~17% DV), Pantothenic Acid (~13% DV).
Not really. A 140 g serving has about 12.5 g of net carbs (20 g total minus 7.6 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients guava contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients guava contributes 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.