Guava Calories, Nutrition, and Health Benefits

By Asfia Fatima, Chief Dietitian at Clearcals

Guava, known as amrood in Hindi and jama in Telugu, is one of India's most beloved tropical fruits — and for good reason.

Bursting with flavor and packed with nutrients, this humble fruit is a nutritional powerhouse that deserves a place in your daily diet.

Whether you're tracking calories for weight loss, boosting your immunity, or simply looking for a delicious and healthy snack, guava checks all the boxes.

What makes guava truly exceptional is its extraordinary vitamin C content — a single guava contains more than four times the vitamin C found in an orange!

With approximately 29 calories per 100g and a low glycemic index, guava is an excellent choice for anyone managing their weight or blood sugar levels.

India is the world's largest producer of guava, with the fruit readily available year-round in most parts of the country, making it both accessible and affordable.

If you're using the Hint app to track your nutrition and reach your health goals, understanding the calorie and nutrient profile of guava can help you make informed food choices.

This comprehensive guide will walk you through everything you need to know about guava calories, its impressive nutritional benefits, and how this tropical gem can support your wellness journey.

TL;DR

• One medium guava (100g) contains approximately 29 calories, making it a low-calorie, nutrient-dense snack ideal for weight management
• Guava is exceptionally high in vitamin C, providing 214 mg per 100g, which is more than 500% of your daily requirement of 40 mg
• Rich in dietary fiber (8.6 g per 100g), guava supports digestive health and helps you feel fuller for longer
• Low glycemic index makes guava suitable for people with diabetes and those watching their blood sugar levels
• Supports immunity, heart health, skin health, and may aid in weight loss when part of a balanced diet

How Many Calories Are in Guava?

Guava is remarkably low in calories while being incredibly nutrient-dense, making it an excellent choice for health-conscious individuals. The calorie content varies slightly based on the size, quantity, and variety of the fruit.

As you can see, even eating two medium guavas provides only 58 calories — fewer than many processed snacks, while delivering significantly more nutrition.

If you're counting your calories as part of a weight management plan, guava is an excellent choice that allows you to eat satisfying portions without breaking your calorie budget.

Complete Nutritional Breakdown of Guava

Beyond its low calorie count, guava is a nutritional superstar. Here's what you get in a 100g serving (one medium guava):

Macronutrients

Vitamins and Minerals

Guava truly shines when it comes to micronutrients, particularly vitamin C:

The vitamin C content in guava is truly remarkable — with 214 mg per 100g, you're getting more than 5 times your daily requirement from just one medium guava!

This makes it one of nature's best sources of this essential antioxidant, surpassing even citrus fruits.

Health Benefits of Guava

With such an impressive nutritional profile, it's no surprise that guava offers numerous health benefits. Here are the key ways this tropical fruit can support your wellness:

1. Powerful Immunity Booster

Guava's exceptional vitamin C content makes it one of the best immunity-boosting foods you can eat.

Vitamin C strengthens your immune system by supporting the production of white blood cells, which protect your body against infections and diseases.

During cold and flu season, incorporating guava into your daily diet can help your body fight off illness more effectively.

2. Supports Digestive Health

With 8.6 g of dietary fiber per 100g, guava is an excellent food for digestive health. The high fiber content helps:

• Promote regular bowel movements and prevent constipation
• Support healthy gut bacteria
• Improve overall digestive function
• Reduce the risk of digestive disorders

Eating guava with its skin (after washing thoroughly) provides even more fiber and maximizes these digestive benefits.

3. Heart Health and Blood Pressure Management

Guava contributes to cardiovascular health in several ways:

• High potassium content (283 mg per 100g) helps regulate blood pressure by counteracting the effects of sodium
• Rich in antioxidants that protect against oxidative stress and inflammation in blood vessels
• Dietary fiber helps lower cholesterol levels
• Low sodium content makes it heart-friendly for those managing hypertension

4. Blood Sugar Management

Despite containing natural sugars, guava has a low glycemic index (GI) of around 12-24, making it suitable for people with diabetes or those watching their blood sugar levels.

The high fiber content slows down sugar absorption, preventing rapid blood sugar spikes.

Similar to how we discussed in our article on whether watermelon is good for diabetes, guava can be part of a diabetes-friendly diet when consumed in moderation.

5. Skin Health and Anti-Aging

The combination of vitamin C, vitamin A, and antioxidants in guava makes it excellent for skin health:

• Vitamin C is essential for collagen production, keeping skin firm and elastic
• Antioxidants like lycopene (especially in pink guavas) protect against UV damage and premature aging
• Regular consumption may help reduce wrinkles and improve skin texture

6. May Support Cancer Prevention

Guava contains powerful antioxidants, including vitamin C, lycopene, and quercetin, that may help protect cells from damage caused by free radicals.

While more research is needed, preliminary studies suggest that these compounds may have anti-cancer properties, particularly against breast and prostate cancer.

Is Guava Good for Weight Loss?

Absolutely! Guava is an excellent addition to any weight loss plan. Here's why:

Low in Calories, High in Volume: With just 29 calories per 100 g, you can eat a satisfying amount without consuming many calories. This high volume-to-calorie ratio helps you feel full while staying within your calorie budget.

Rich in Fiber: The 8.6 g of fiber per 100 g slows digestion and keeps you feeling fuller for longer, reducing overall calorie intake throughout the day. Fiber also helps stabilize blood sugar levels, preventing the energy crashes that often lead to unhealthy snacking.

Low Glycemic Index: Guava won't cause the blood sugar spikes and crashes associated with high-GI foods, helping you maintain steady energy and avoid cravings.

High Water Content: With about 81% water content, guava is naturally hydrating and adds bulk to your meals without adding calories.

Nutrient-Dense: Unlike empty-calorie snacks, guava provides essential vitamins and minerals your body needs, especially when following a calorie deficit diet.

If you're wondering how to lose weight effectively, incorporating fruits like guava into your diet is a smart strategy.

The Hint app makes it easy to track your guava intake along with your overall calorie and nutrition goals, helping you stay on track with your weight loss journey.

Different Varieties of Guava

Not all guavas are created equal! Here are the main varieties you'll find in India:

White-Fleshed Guava

The most common variety in India is the one described above in the nutrition analysis. White guava has pale yellow-green skin and creamy white flesh. It tends to be:

• Slightly lower in lycopene and antioxidants compared to pink varieties
• Sweeter and milder in flavor
• Equally nutritious in terms of vitamin C and fiber content

Pink/Red-Fleshed Guava

Pink guavas have the same yellow-green exterior but vibrant pink or red flesh inside. They offer:

• Higher lycopene content (the same antioxidant found in tomatoes and watermelon)
• Slightly tangier, more complex flavor
• Enhanced antioxidant properties
• Beautiful color for smoothies and salads

Apple Guava (Psidium guajava)

This is the most widely cultivated species and includes both white and pink varieties. It's called "apple guava" because of its apple-like texture and mild sweetness.

Regional Varieties

India cultivates several regional varieties, including:

• Allahabad Safeda: White-fleshed, extremely popular in North India
• Lucknow-49: Large fruits with excellent flavor
• Sardar: Pink-fleshed variety from Maharashtra

Regardless of variety, all guavas are nutritionally similar, with minor variations in antioxidant content. Choose based on availability and personal taste preference!

How the Hint App Helps You Track Guava Nutrition

Managing your nutrition doesn't have to be complicated. The Hint app makes tracking guava and all your other foods simple and accurate:

Comprehensive Food Database

The Hint app includes an extensive database of Indian foods, including various guava preparations — from raw amrood to guava juice, guava and strawberry lassi, and guava-infused coconut water.

Simply search for the food, select your serving size, and the app automatically logs all the nutritional information.

Accurate Calorie Tracking

Whether you ate a small guava as a snack or added chopped guava to your fruit salad, Hint calculates the exact calories and macronutrients based on your portion size.

This precision is essential for achieving your weight loss or fitness goals.

Macro and Micronutrient Breakdown

Beyond calories, Hint shows you exactly how much vitamin C, fiber, potassium, and other nutrients you're getting from guava, helping you ensure you meet your daily requirements.

Personalized Goals and Recommendations

Based on your health goals — whether it's weight loss, muscle gain, or managing diabetes — Hint provides personalized calorie and macro targets.

The app helps you understand how foods like guava fit into your overall nutrition plan.

Access to Expert Dietitians

Premium users get unlimited consultations with registered dietitians who can help you create meal plans incorporating nutritious foods like guava.

They can answer questions about portion sizes, meal timing, and how to balance your diet for optimal results.

Recipe Integration

The app integrates recipes so you can log complete meals easily. Trying our guava juice recipe? Log it with one tap and track all the ingredients automatically.

Download the Hint app today and take the guesswork out of nutrition tracking!

Final Thoughts

Guava is truly one of nature's most generous gifts. It's a delicious, affordable, and incredibly nutritious fruit that supports virtually every aspect of health.

With just 29 calories per 100g but packed with vitamin C, fiber, and essential minerals, guava deserves a regular spot in your diet.

Whether you enjoy it fresh, blend it into smoothies, or incorporate it into traditional recipes, this tropical fruit offers benefits ranging from immunity support and digestive health to weight management and heart protection.

The fact that India produces more guavas than any other country means this nutritional powerhouse is readily available and affordable for most of us.

Remember, while guava is incredibly healthy, the key to optimal nutrition is variety and balance. Combine guava with other nutritious fruits like apples, bananas, and papayas as part of a well-rounded diet.

Use the Hint app to track your guava intake and ensure it fits perfectly into your personalized nutrition plan. Here's to your health — one delicious guava at a time!

Frequently Asked Questions (FAQs)

1. How many guavas can I eat per day?

For most people, 1-2 medium guavas (100-200g) per day is ideal. This provides substantial vitamin C and fiber without excessive sugar intake.

However, individual needs vary based on your overall diet, activity level, and health goals. The Hint app can help you determine the right portion for your specific calorie and nutrition targets.

2. Is it better to eat guava with or without the skin?

Eating guava with the skin (after washing thoroughly) is nutritionally superior as the skin contains additional fiber, antioxidants, and nutrients.

However, if you prefer the texture without skin or have digestive sensitivities, peeled guava is still highly nutritious. The choice is yours!

3. Can diabetics eat guava?

Yes! Guava is excellent for people with diabetes due to its low glycemic index (12-24) and high fiber content, which helps regulate blood sugar levels.

The fiber slows sugar absorption, preventing spikes. However, portion control is important — stick to 1 medium guava at a time and monitor your blood sugar response.

4. Does guava help with constipation?

Absolutely. Guava is one of the best natural remedies for constipation, thanks to its high fiber content (8.6 g per 100g). The seeds also provide additional fiber and have a mild laxative effect. For best results, eat guava with the skin and stay well-hydrated throughout the day.

5. Can I eat guava during pregnancy?

Yes, guava is highly beneficial during pregnancy! It provides vitamin C for immune support, folate for fetal development, and fiber to help with pregnancy-related constipation.

Potassium helps manage blood pressure. However, always wash guava thoroughly to remove any potential contaminants, and consult your doctor about appropriate portions.

6. Is guava juice as healthy as eating a whole guava?

While guava juice retains most vitamins and minerals, it contains significantly less fiber than whole guava and may have a higher glycemic impact.

Juicing also makes it easier to overconsume calories. For maximum health benefits, eat whole guava most of the time and enjoy juice occasionally as a treat.

7. What's the best time to eat guava?

Guava can be eaten at any time of day! Many people enjoy it as a mid-morning or afternoon snack.

Some prefer it on an empty stomach in the morning to maximize vitamin C absorption, while others include it in breakfast or post-workout meals.

There's no "wrong" time — choose what fits your schedule and preferences best.

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References

1. National Nutrient Database for Standard Reference, United States Department of Agriculture (USDA). Guava, raw. Available at: https://fdc.nal.usda.gov/
2. Díaz-de-Cerio E, Verardo V, Gómez-Caravaca AM, Fernández-Gutiérrez A, Segura-Carretero A. Health Effects of Psidium guajava L. Leaves: An Overview of the Last Decade. Int J Mol Sci. 2017;18(4):897. PMID: 28441786
3. Rai PK, Mehta S, Watal G. Hypolipidaemic & hepatoprotective effects of Psidium guajava raw fruit peel in experimental diabetes. Indian J Med Res. 2010;131:820-824. PMID: 20571173
4. Gutiérrez RM, Mitchell S, Solis RV. Psidium guajava: a review of its traditional uses, phytochemistry and pharmacology. J Ethnopharmacol. 2008;117(1):1-27. PMID: 18353572
5. Rodríguez-Rodríguez E, López-Sobaler AM, Ortega RM, et al. Vitamin C status in a group of university students in relation to vitamin C intake. J Hum Nutr Diet. 2011;24(6):575-581. PMID: 21733154

About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.

She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.

At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.

🔗 Connect with Asfia on LinkedIn