Fruit

Guava

94Health
Score

A+

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.

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Why Guava scores 94

Nutrient density35

Protein quality8

Fiber content10

Healthy fats5

Bioactive compounds11

Glycemic impact10

Top nutrients

Vitamin C253.7Vitamin B626.5Copper25.6Folate12.2Potassium8.9

Nutrition

per_100g

Calories

2.6g

Protein

14.3g

Carbs

Fat

5.4g

Fiber

Health benefits

Enhanced immune function and collagen synthesis

strong evidence

Exceptional vitamin C content (228mg/100g) supports neutrophil function, antibody production, and cross-linking of collagen in connective tissue

Improved glycemic control and insulin sensitivity

moderate evidence

High fiber content (5.4g/100g) slows glucose absorption; polyphenols like quercetin enhance insulin signaling pathways

Cardiovascular health and blood pressure regulation

moderate evidence

Potassium (417mg/100g) supports vasodilation and sodium-potassium pump function; polyphenols reduce endothelial dysfunction

Antioxidant defense and reduced oxidative stress

moderate evidence

Lycopene, quercetin, and catechin scavenge free radicals and upregulate endogenous antioxidant enzymes

Digestive health and prebiotic support

moderate evidence

Soluble fiber (pectin) feeds beneficial gut bacteria; traditional use supported by improved stool consistency in clinical observation

Pairs well 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

Practical tips

·Best timing: anytime
·Select guavas that yield slightly to gentle pressure and have a sweet aroma; firm fruits indicate underdevelopment
·Consume skin and seeds for maximum fiber and polyphenol intake—they're edible and nutrient-dense
·Store ripe guavas in a cool place for 2-3 days or refrigerate for up to 10 days; ethylene sensitivity means separate from ethylene-producing fruits
·Blend whole guava (skin intact) into smoothies rather than juicing to retain fiber content and prevent nutrient loss

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