One of guava’s standouty benefits is its impressive vitamin C content.
For example, a single 55-gram guava fruit provides nearly 140% of the recommended daily value for vitamin C (1, 2).
Vitamin C is an essential vitamin with antioxidant properties. It plays a crucial role in the immune system and helps to protect the body’s cells from damage (3).
While guava isn’t the only tropical fruit rich in vitamin C—star fruit and mango are also excellent sources—the concentration of vitamin C in such a small serving of guava is impressive.
Key Point: Just one 55-gram guava contains more than the recommended daily value for vitamin C.
2) May Have Benefits For Dental Health
Research has explored whether guava may offer benefits for dental health.
In one study, participants were randomly assigned to consume either 200 grams of guava, 200 mg of synthetic vitamin C, or water for 14 days (4).
The researchers assessed the participants’ ‘Gingival Index’ and ‘Plaque Index’ at both day 7 and day 14 of the study.
Notably, those consuming guava or vitamin C developed “significantly less” plaque and gingivitis compared to the waer-only control group.
Since the observed effect was seen in the guava and vitamin C groups, it is likely attributable to guava’s high vitamin C content.
Key Point: In a randomized controlled trial, consuming 200 grams of guava per day led to a reduction in plaque and ginvitis compared to a water-only group.
3) Guava Improves Iron Status
Research has shown that regular guava intake can improve iron status.
In a randomized controlled trial, 399 preschool children from 16 villages in India were given 25 grams of either guava, banana, or cucumber with a meal for 140 days (5).
The results indicated an increase in iron status and a reduction in iron deficiency among the children consuming guava. In contrast, there were no significant changes in iron status in the banana or cucumber groups.
The improvement in iron status in the guava group is likely due to the fruit’s high vitamin C content.
Although guava is not a rich source of dietary iron, vitamin C enhances the absorption of non-heme iron from plant-based foods (6).
Non-heme iron is found in various plant-based foods, so the increased intake of vitamin C from guava likely boosted the absorption of iron.
Key Point: A large randomized controlled trial found that daily guava consumption can improve iron status.
4) May Help To Lower Blood Glucose Levels
While carbohydrates can raise blood sugar levels after meals, this doesn’t necessarily mean they adversely affect fasting blod sugar.
In fact, research suggests that guava may have a positive impact on blood glucose levels.
In a randomized controlled trial, researchers gave thirty-one healthy adults one of the following (7):
A pure glucose solution (control)
A pure glucose solution with added guava extracts (intervention group)
Interesingly, despite both groups consuming the same amount of glucose, the outcomes were notably different.
The group that consumed the glucose solution with guava extracts experienced a significantly smaller increase in blood glucose levels compared to the control group.
The researchers attribute this effect to certain compounds in guava that inhibiting pathways that elevate blood glucose.
However, it’s important to note that research involving whole guava fruit is limited in this area.
Key Point: A controlled trial indicates that compounds in guava may help lower blood glucose levels.
5) An Excellent Source of Potassium
Potassium is recognized as a ‘dietary compoinent of public health concern for the general U.S. population’ (8).
This is because potassium is widely under-consumed in the population.
For example, data from the National Health and Nutrition Examination Survey (NHANES) reveals that the average potassium intake is 3,016 mg for men and 2,320 mg for women (9).
In contrast, the FDA’s recommended ‘daily value’ intake for potassium is significantly higher at 4,700 mg (2).
Therefore, incorporating potassium-rich foods in the diet is important, and guava can help with this.
A single guava fruit provides 229 mg of potassium, while a cup serving offers 688 mg of the mineral (1).
Adding guava to your diet is a simple way to moderately boost potassium intake.
For more information on potassium-rich foods, refer to this list of some of the best sources:
Decreasing the risk of colorectal cancer (16, 17).
Supporting gut health by feeding beneficial bacteria (18).
Contributing to satiety and the feeling of being full after eating (19, 20).
Key Point: Guavas are a rich source of dietary fiber.
7) Provides a Source of Lycopene
Guava provides a source of lycopene, a specific caretenoid responsible for the fruit’s red color (21, 22, 23).
One 55-gram guava provides 2,860 mcg of lycopene (1).
Lycopene has been linked to several health benefits due to its antioxidant properties, and it has various potential anti-inflammatory effects (24).
On this note, a systematic review of existing literature suggests that lycopene may have protective effects against metabolic syndrome (25).
Metabolic syndrome refers to a cluster of conditions that increase the risk of chronic health conditions like cardiovascular disease and type 2 diabetes. These conditions include abdominal obesity, high blood pressure, high blood sugar levels, high triglycerides, and low HDL cholesterol levels (26).
Other fruits, such as watermelon, also contain a good source of lycopene.
Key Point: Guavas have a high content of lycopene, a caretenoid with antioxidant properties.
8) May Improve Several Markers of Heart Health
Studies indicate that guava may improve heart health by lowering various risk factors for cardiovascular disease.
In a randomized controlled trial, daily guava consumption was shown to lower blood pressure compared to a ‘usual diet’ control group (27).
This study also found that guava led to significant reductions in total cholesterol and triglycerides, while insignificantly increasing HDL-C.
Another randomized controlled trial assessed the impact of guava on blood pressure, blood glucose, total cholesterol, and LDL-C. The study revealed that a daily intake of 400 grams of guava fruit (without the peel) resulted in significant reductions in blood pressure, triglycerides, and LDL-C (28).
Since high blood pressure and elevated LDL-C are strongly linked to cardiovascular disease, reducing these markers could lower the risk of developing such conditions.
Key Point: Guava fruit may beneficially impact blood pressure and LDL-C levels, potentially reducing cardiovascular risk.
9) High Levels of Phytonutrients
Guava contains high levels of phytonutrients, plant compounds thought to offer various health benefits (29, 30).
The phytochemicals found in guava include:
Carotenoids: such as beta-carotene, lycopene, phytofluene, and rubixanthin (31).
Polyphenols: including flavonoids like quercetin and rutin, as well as amritoside, ellagic acid, and oleanolic acid (32).
Research on the health effects of polyphenols is ongoing.
However, dietary patterns rich in specific types of polyphenols (like flavonoids) are linked to a reduced risk of chronic diseases and metabolic syndrome (33, 34).
Key Point: Guava provides a broad range of different phytonutrients, including various carotenoids and polyphenols.
The Nutritional Profile of Guava
The tables below display the full nutritional values for guava per 55-gram fruit.
Nutritional data for guava is sourced from the USDA’s FoodData Central database (1).
Percent daily values, based on a 2000-calorie diet, have been computed using USDA data in conjunction with the FDA’s recommended daily values for intake (2).
Nutrient
Amount
% Daily Value
Calories
37 kcal
Carbohydrates
7.86 g
2.9%
Fiber
2.97 g
10.6%
Sugars
4.91 g
Fat
0.52 g
0.7%
Saturated
0.15 g
0.8%
Monounsaturated
0.05 g
Polyunsaturated
0.22 g
Omega-3
0.06 g
Omega-6
0.16 g
Protein
1.4 g
2.8%
Cholesterol
0 mg
0%
Table 1: Nutrition facts of guava per 55-gram fruit
Vitamins
Vitamin
Amount
% Daily Value
Choline
4.18 mg
0.8%
Folate, DFE
27 mcg
6.8%
Vitamin A, RAE
17 mcg
1.9%
Vitamin B1 (thiamin)
0.04 mg
3.3%
Vitamin B2 (riboflavin)
0.02 mg
1.5%
Vitamin B3 (niacin)
0.59 mg
3.7%
Vitamin B5 (pantothenic acid)
0.25 mg
5.0%
Vitamin B6
0.06 mg
3.5%
Vitamin B12
0 mcg
0%
Vitamin C
125 mg
138.9%
Vitamin D
0 mcg
0%
Vitamin E
0.40 mg
2.7%
Vitamin K
1.43 mcg
1.2%
Table 2: Vitamin composition of guava per 55-gram fruit
As the table indicates, guava is an excellent source of vitamin C and provides moderate levels of several B vitamins.
Minerals
Mineral
Amount
% Daily Value
Calcium
9.9 mg
0.8%
Copper
0.13 mg
14.4%
Iron
0.14 mg
0.8%
Magnesium
12.1 mg
2.9%
Manganese
0.08 mg
3.5%
Phosphorus
22 mg
1.8%
Potassium
229 mg
4.9%
Selenium
0.33 mcg
0.6%
Sodium
1.1 mg
<0.1%
Zinc
0.13 mg
1.2%
Table 3: Mineral composition of guava per 55-gram fruit
Guava is a good source of the minerals copper and potassium.
Key Point: Guava is primarily a source of carbohydrates. It provides good levels of B vitamins, vitamin C, copper, and potassium.
Final Thoughts
Guava offers an excellent nutritional profile, providing significant amounts of vitamin C in a small serving.
This little fruit is also a good source of several vitamins and minerals, lycopene, and a range of polyphenols.
All in all, it is a beneficial fruit to include in the diet.
Michael works as a nutritionist in a community setting and holds a Master's Degree in Clinical Nutrition. He believes in providing reliable and objective nutritional information to allow informed decisions.
