Guava Fruit: Nutrition, Calories & Health Benefits

Guava is a fruit which contains all the vitamins. Guava fruits are enough to overcome the deficiency of all the vitamins in your body.

Guava is a lot more than a fruit; it is a gateway to colorful health and a nod to mother nature’s brilliance. In this deep dive we are going to peel away the layers (sometimes literally!) and explore all guava has to offer—from health benefits and nutrition to the tree it grows on and the varieties you have to choose from.

Guava Benefits

Why is there so much excitement over this fruit? The benefits of guava are so great, it’s almost too good to be true. Let’s look at the main reasons to eat guava regularly.

1. Immunity Superfood.

When guava is cheaper than your next vitamin purchase, you can’t say no. Guavas are one of the richest natural sources of Vitamin C! In fact, a guava has over 200% of your daily recommended intake of Vitamin C. More than an orange! Vitamin C is a key nutrient that helps bolster immunity, helping to fight infections and keep you well.

2. A Helper to your Gut

Guavas are also a great dietary fiber source. Fiber is important for healthy digestion, as it adds bulk to your stool and helps to keep constipation at bay. In addition, guava leaf extract inhibits the growth of certain bacteria and may help to calm upset stomachs and lessen the duration of diarrhea.

3. A Heart-Friendly Pick

Your blood circulatory system will be grateful for guava! The amount of potassium and soluble fiber in guava work together to promote optimal heart health. Potassium’s role in regulating blood pressure is due to its opposing effect on sodium, while fiber reduces “bad” LDL cholesterol. A powerful double whammy for your heart!

4. A Choice for Those with Diabetes

Guava is a fantastic fruit option with its low Glycemic Index (GI) and high fiber. This combination makes it a great option for diabetic patients or anyone trying to regulate their blood sugar. Fiber works to help control spikes in sugar by slowing down glucose absorption into the bloodstream. Research has even pointed to guava leaf tea benefitting insulin resistance.

5. A Nutrient that Supports VIsion

Guava contains Vitamin A and also antioxidants such as lycopene and beta-carotene. These vitamins protect the eye from diseases associated with aging, such as cataracts and macular degeneration. This can help maintain your eyesight as you age.

6. The Key to Glowing Skin

Guava’s antioxidants—Vitamins C, A and lycopene—combine to combat oxidative stress on the skin, one of the biggest factors responsible for premature skin aging such as sagging and wrinkles. Vitamin C also plays a significant role in the production of collagen—the protein that keeps skin elastic and firm.

7. A Partner in Weight Maintenance

Guava is low in calories, high in fiber and most importantly, packed with nutrients—this is the trifecta of food that can support weight loss. Fiber will help you feel fuller, more satisfied, and restrict overall calorie intake and unhealthy snacking.

8. A Possible Cancer-Fighting Food

While more research is needed, the introduction of antioxidants—particularly lycopene and Vitamin C, which are both highly concentrated in guava—are thought to have anti-cancer properties. They support the body by neutralizing free radicals that can cause cellular damage leading to cancer development.

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Guava Fruit Nutrition

So, what actually provides guava its superpower? Let’s check out the raw data. The nutritional breakdown of a single raw guava serving at 100-grams (which also serves as the “suggested serving size” as the typical guava weighs between 125-150 grams) is a textbook of efficiency.

• Vitamin C: A staggering 228.3 mg (over 250% of the RDI)
• Fiber: 5.4 grams
• Vitamin A: 624 IU
• Folate (Vitamin B9): 49 mcg
• Potassium: 417 mg
• Copper: 0.230 mg
• Manganese: 0.150 mg

It also comes with decent amounts of Vitamin E, Vitamin K, and B Vitamins with minerals such as magnesium and phosphorus. In summation, guava truly deserves its superfruits crown through its combination of vitamins, minerals, and fiber mashed into a low-calorie fruit package.

Guava Calories

If you’re watching your calorie intake, guava has your back. That same serving size of 100 grams is only around 68 calories. Just think about that for a moment: you’ll get a burst of flavor, a healthy dose of daily fiber, and a huge amount of Vitamin C for fewer calories than a small cookie. Guava is the epitome of a nutrient-dense food, giving you the most nutrients for your little calorie expenditure.

Guava Protein

Fruits are not known for their protein, and guava is no different. But it does have a small amount of protein in it. There is about 2.55 grams of protein in 100 grams of guava. It won’t be a substantial source of protein, but every little bit helps in your daily needs, especially when you consider all of other amazing benefits of guava.

Guava Tree

The tree is generally small and shrubby, and it features a beautiful mottled bark that peels off in thin sheets to expose a smooth and copper-colored trunk. The leaves are aromatic and oval in shape; they have been incorporated into traditional medicine for centuries.

When it flowers in season, the tree is covered in delicate white blossoms that soon fall off and are replaced by the developing fruit. I once learned that an individual guava tree can produce a staggering number of fruits in a given season—dozens or more likely hundreds! This trait makes the guava tree a source of life for many families.

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Red Guava

Most people picture guava as the typical green-skinned fruit with white flesh—the standard guava. But if you travel a bit farther you will find the lovely red guava. The difference in guavas goes beyond the surface (skin and flesh).

The most visible difference with red guava is the bright pink to deep red flesh inside, which gets its red color from the antioxidant lycopene—the same compound that gives tomatoes or watermelon their red color. Lycopene is noted for its potential to lower risks of certain cancers and protect your heart.

The taste experience of red guavas can often be sweeter, more aromatic, and slightly less grittier than white-fleshed guavas, but the flavor experience is a whole mix of strawberry pear mixed with tropical musk flavor.

Nutritionally white-fleshed and red-fleshed guavas are both nutritious and useful; the high lycopene content gives red guavas an added nutrition boost where antioxidants are concerned; red guavas are particularly suitable for beautiful pink-colored jellies, jams, and juices.

How to Eat Guava

The charm of guava is its adaptability. You can eat it raw and sprinkle it with a little chaat masala, or salt and chili powder like we do in many other parts of the world, as a scrumptious, savory, crispy snack. It can diversify into gourmet jellies, jams, and pastes. It can blend into smoothies, be juiced, or baked in pies and tarts. Are you a fan of teas? Don’t forget to use those leaves to make a wonderful tea that can calm your senses, enhance your health, and simply taste great, too.

So, the next time you’re at a grocery store or local market and see a basket of unassuming guavas, don’t just walk by it. Grab a few. Follow your nose as their sweet, tropical smell envelops you. You’ll leave with more than just what your body craves; your taste buds will appreciate your finding one of nature’s most perfect yet unassuming love offerings.

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