Guava is a highly nutritious fruit, scoring well due to its exceptional vitamin C content and significant fiber, making it a valuable addition to a balanced diet.
A 100g serving of guava provides an impressive 254% of the Daily Value for Vitamin C.
It is an excellent source of dietary fiber, offering 5.4g per 100g.
Guava is a minimally processed whole food, classified as NOVA 1.
With only 68 calories per 100g, it is a nutrient-dense choice.
It contains no added sugar and a negligible 2mg of sodium.
Scores +8 points above the fruit category average (62/100 across 69 foods).
Fiber
5.4g
19% of Daily Value
Protein
2.55g
5% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2mg
0% of Daily Value
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What it brings to the table
Fiber (5.4g)+6
Micronutrients (Vitamin C, Folate)+4
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 70
Guava achieves a 'Good' FoodScore of 70/100, primarily driven by its outstanding nutritional profile. The most significant bonus comes from its exceptionally high vitamin C content, providing 254% of the Daily Value in a 100g serving, which contributes significantly to its micronutrient score. It also earns a strong bonus for its substantial dietary fiber, with 5.4g per 100g, which is beneficial for digestive health and satiety. As a minimally processed whole food (NOVA class 1), it receives a substantial bonus, reflecting its natural state and lack of industrial processing. Guava contains no added sugars, very low sodium (2mg), and minimal saturated fat (0.27g), avoiding common penalties that can lower a food's score. Its calorie count of 68 per 100g is also favorable for a fruit. To achieve an even higher score, guava would need to provide a broader range of micronutrients in higher percentages of the Daily Value, as its calcium, iron, and vitamin A content are relatively low.
Health benefits
What the nutrients in guava raw actually do for you, grounded in established dietary science.
Boosts Immune Function
Guava is an exceptional source of Vitamin C, a crucial nutrient for a healthy immune system. A 100g serving provides 254% of the Daily Value, far exceeding the recommended daily intake. Vitamin C supports various cellular functions of both the innate and adaptive immune systems, helping the body defend against pathogens. Regular intake of vitamin C-rich foods like guava can contribute to overall immune resilience. While vitamin C is vital, a balanced diet with other vitamins and minerals is also essential for comprehensive immune support.
Supports Digestive Health
The high fiber content in guava is highly beneficial for digestive health. With 5.4g of fiber per 100g, it contributes significantly to the recommended daily fiber intake, which is around 25-38g for adults. Dietary fiber helps to normalize bowel movements, prevent constipation, and maintain the health of the digestive tract. It adds bulk to stool and can help food pass more smoothly through the intestines. Including fiber-rich fruits like guava can be an effective strategy for promoting a healthy gut, though adequate hydration is also key.
Aids Blood Sugar Management
Guava can be a beneficial fruit for blood sugar management due to its fiber content and lack of added sugars. The 5.4g of fiber per 100g helps to slow down the absorption of sugars into the bloodstream, preventing rapid spikes after eating. This makes it a suitable choice for individuals monitoring their glucose levels. Furthermore, as a whole, unprocessed fruit, it provides natural sugars alongside fiber, unlike processed foods with added sugars that can negatively impact blood sugar control. Portion control remains important for all fruits, even those with beneficial fiber.
Promotes Heart Health
Guava contributes to heart health through its favorable nutritional profile, particularly its fiber and potassium content. The 5.4g of fiber per 100g can help lower LDL ('bad') cholesterol levels, a known risk factor for heart disease, by binding to cholesterol in the digestive tract. Additionally, with 417mg of potassium (9% DV), guava supports healthy blood pressure, as potassium helps to counterbalance the effects of sodium. Dietary guidelines emphasize the importance of consuming fruits rich in fiber and potassium for cardiovascular well-being, but a holistic approach to diet and lifestyle is crucial.
Guava is a highly nutritious fruit, scoring well due to its exceptional vitamin C content and significant fiber, making it a valuable addition to a balanced diet.
How to eat it
Raw guava is a versatile tropical fruit that can be enjoyed in various ways in a typical American diet. Its sweet and tangy flavor makes it suitable for both sweet and savory applications. It's often eaten fresh as a snack, added to fruit salads, or blended into smoothies. The skin is edible, and the small seeds are usually consumed along with the pulp. A reasonable serving size is typically one medium guava or about 100g, providing a good dose of nutrients.
Enjoy guava fresh by simply washing it and slicing it into wedges; the skin is edible and adds extra fiber.
Add sliced or diced guava to fruit salads for a tropical twist, or blend it into smoothies for a nutrient boost.
Pair guava with savory foods like cheese or in salsas to complement its sweetness and balance flavors.
To store, keep ripe guavas at room temperature for a few days, or refrigerate them for up to a week to extend freshness.
Things to keep in mind
For most healthy adults, raw guava is generally safe to consume in normal serving sizes and is not associated with common allergies. Its high fiber content, while beneficial, could potentially cause mild digestive discomfort like bloating or gas in some individuals if consumed in very large quantities, especially for those unaccustomed to a high-fiber diet. There are no widely documented significant drug interactions or specific populations (like pregnant individuals or those with kidney disease) for whom guava is contraindicated at typical consumption levels. As with any food, moderation is key, and individuals with specific health conditions should consult their healthcare provider if they have concerns.
Yes, raw guava is considered very healthy. It scores 70/100 on FoodScore, indicating a 'Good' nutritional profile. It is an excellent source of Vitamin C, providing 254% of the Daily Value per 100g, and is rich in dietary fiber (5.4g per 100g). It is also a minimally processed whole food with no added sugar or significant sodium.
Is guava good for weight loss?
Guava can be a good addition to a weight loss diet. It is relatively low in calories (68 calories per 100g) and high in fiber (5.4g per 100g), which can promote satiety and fullness, helping to reduce overall calorie intake. Its lack of added sugar also makes it a better choice than many processed snacks.
Is guava an ultra-processed food?
No, raw guava is not an ultra-processed food. It is classified as NOVA class 1, meaning it is an unprocessed or minimally processed whole food. This indicates it is consumed in its natural state or with minimal alterations like washing or slicing, retaining its inherent nutritional value.
How do I eat raw guava?
Raw guava can be eaten by simply washing it and slicing it into wedges or cubes. The skin is edible, and the small, soft seeds inside are typically consumed along with the pulp. You can enjoy it on its own, add it to fruit salads, blend it into smoothies, or use it in savory dishes like salsas.
What can I use as an alternative to guava?
If you're looking for alternatives with similar nutritional benefits, other vitamin C-rich fruits like kiwi, oranges, or strawberries can be good choices. For a similar fiber boost, consider pears or apples. While no fruit perfectly mimics guava's unique flavor, these options offer comparable health advantages.
Does guava help with digestion?
Yes, guava is beneficial for digestion primarily due to its high dietary fiber content. A 100g serving contains 5.4g of fiber, which helps to regulate bowel movements, prevent constipation, and maintain a healthy digestive tract. Fiber adds bulk to stool and supports the overall health of the gut.
Is guava good for diabetics?
Guava can be a suitable fruit for individuals managing diabetes. Its high fiber content (5.4g per 100g) helps to slow down sugar absorption, which can prevent sharp spikes in blood glucose levels. Additionally, it contains no added sugars, making it a better choice than many processed fruit products. Portion control is still important.