Guava
Exceptionally high in vitamin C and fibre — around four times the vitamin C of an orange.
Nutrition per 100 g
Standardised to 100 g of guava for fair comparison. Typical serving: 1 fruit (55 g) — 37 kcal per 55 g serving.
| Nutrient | Per 100 g | Per serving (55 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 67 kcal | 37 kcal | 100 kcal |
| Protein | 2.5 g | 1.4 g | 3.8 g |
| Carbohydrate | 14.4 g | 7.9 g | 21.4 g |
| Fat | 0.9 g | 0.5 g | 1.4 g |
| Fibre | 5.5 g | 3 g | 8.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of guava, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (55 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 31 µg | 17.1 µg | 3% |
| Vitamin C | 228 mg | 125 mg | 253% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.73 mg | 0.4 mg | 5% |
| Vitamin K | 2.6 µg | 1.4 µg | 2% |
| Thiamin | 0.067 mg | 0.037 mg | 6% |
| Riboflavin | 0.04 mg | 0.022 mg | 3% |
| Niacin | 1.1 mg | 0.61 mg | 7% |
| Vitamin B6 | 0.11 mg | 0.061 mg | 6% |
| Folate | 49 µg | 27 µg | 12% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.45 mg | 0.25 mg | 9% |
| Choline | 7.6 mg | 4.2 mg | 1% |
| Minerals | |||
| Calcium | 18 mg | 9.9 mg | 1% |
| Iron | 0.26 mg | 0.14 mg | 1% |
| Magnesium | 22 mg | 12.1 mg | 5% |
| Phosphorus | 40 mg | 22 mg | 3% |
| Potassium | 417 mg | 229 mg | 9% |
| Sodium | 2 mg | 1.1 mg | <1% |
| Zinc | 0.23 mg | 0.13 mg | 2% |
| Selenium | 0.6 µg | 0.33 µg | 1% |
| Copper | 0.23 mg | 0.13 mg | 26% |
| Manganese | 0.15 mg | 0.083 mg | 7% |
Source: USDA FoodData Central — Guavas, common, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat guava?
- Outstanding vitamin C density for the calories.
- Edible seeds and skin push the fibre up.
- Pink varieties add lycopene.
How to include it
- Slice and eat with a squeeze of lime and chilli salt.
- Blend into smoothies, seeds and all.
- Simmer into a quick jam.
Things to consider
- Seeds are hard and not to everyone's taste.
- Availability and price vary by season and region.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
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- protein
- 0.5 g
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Mango
A carotenoid-rich tropical fruit supplying vitamins A and C in one cup.
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Kiwi
Exceptional vitamin C density, plus actinidin — an enzyme with real evidence for easing constipation.
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