Guava Calories & Nutrition Calculator

A single guava's most striking nutrient is its vitamin C concentration: 228.3mg per 100g — 253% of the daily value. This is 4.3x orange (53mg), 7.3x lemon (53mg by weight but in a less-eaten fruit), 35x grapes (3.2mg), and 57x apple (4.6mg). No other commonly available fresh fruit comes close except Indian gooseberry (amla) ^[1].

One medium guava (55g) delivers 125.6mg vitamin C — already 140% of the daily value from a single small fruit. Two guavas (110g) reach 251mg — nearly three full days' worth of vitamin C. For food journaling, guava is the single most vitamin-C-dense fruit readily available in grocery stores.

Vitamin C is water-soluble and sensitive to heat. Cooking guava (stewing, making paste) reduces vitamin C by 20-40% depending on duration and temperature. Raw guava slices retain the full 228mg/100g. For juice, significant vitamin C remains but fiber is lost.

Guava provides 5.4g fiber per 100g — higher than nearly every common fruit: apple (2.4g), banana (2.6g), orange (2.4g), and mango (1.6g). Only blackberry (5.3g), avocado (6.8g), and a few tropical fruits like passion fruit (10.4g) rival or exceed it. The fiber-to-calorie ratio is 0.079g per kcal — one of the most fiber-efficient fruits available ^[1].

The fiber in guava comes from both the flesh and the small hard seeds throughout the fruit. The seeds are edible and contribute to the total fiber — eating around the seeds reduces fiber intake significantly. One cup of guava (165g) delivers 8.9g fiber — 32% of the daily value at just 112 calories.

Combined with 2.55g protein per 100g — roughly triple the protein of most fruits (apple 0.26g, grape 0.72g, mango 0.82g) — guava offers unusual satiety for a fruit. The protein-fiber combination (7.95g combined per 100g) makes guava more filling gram-for-gram than typical snack fruits.

While vitamin C dominates guava's reputation, its micromineral profile is equally notable. At 49mcg folate per 100g (12% DV), guava provides more folate than orange (30mcg), banana (20mcg), and apple (3mcg). One cup (165g) delivers 80.9mcg folate — 20% of the daily value ^[1].

Guava's 417mg potassium per 100g (9% DV) exceeds banana (358mg), orange (181mg), and apple (107mg). One cup provides 688mg potassium — 15% DV. Among fruits, only avocado (507mg) and dates (656-696mg) compete in the fresh/whole fruit category at comparable serving sizes.

The lycopene content is another distinguishing feature: 5200mcg per 100g — comparable to raw tomato (2573mcg) and watermelon (4532mcg). Pink-fleshed guava varieties contain significantly more lycopene than white-fleshed varieties. This is not captured in standard calorie/macronutrient tracking but is relevant for phytonutrient diversity logging.

Fresh fruits typically contain 0.2-1.1g protein per 100g. Guava's 2.55g protein places it in rare company — only jackfruit (1.7g in ripe form), avocado (2.0g), and passion fruit (2.2g) are close among commonly available fruits. Most staple fruits deliver under 1g: apple (0.26g), grape (0.72g), banana (1.09g), mango (0.82g) ^[1].

While 2.55g per 100g is meaningful by fruit standards, it remains modest in absolute terms. One guava (55g) has 1.4g protein. You would need to eat about 2.2 kg of guava (3,250% DV of vitamin C) to reach the protein equivalent of one chicken breast (31g). Guava is a useful protein contributor within the fruit category, not a protein source overall.

For food journaling, guava's protein content makes it marginally more satiating than lower-protein fruits. Combined with its 5.4g fiber, a guava snack of 2 medium fruits (110g) delivers 2.8g protein and 5.9g fiber at only 75 kcal — one of the most nutrient-dense 75-calorie fruit snacks available.

A medium guava weighs approximately 55g and has 37 kcal, 7.9g carbs, and 3.0g fiber. Two guavas = 75 kcal with 15.8g carbs and 5.9g fiber. One cup chopped (165g, roughly 3 medium guavas) = 112 kcal with 23.6g carbs and 8.9g fiber ^[1].

Guava is typically eaten raw — sliced or quartered with optional salt and chili in South Asian cuisine. The skin is thin and entirely edible. Removing the skin wastes both fiber and vitamin C (the skin has higher vitamin C concentration than the inner flesh). The seeds are edible and crunchy, contributing to fiber content.

For food journaling, the simplest tracking approach: 1 medium guava ≈ 37 kcal. Guava is relatively low-calorie, high-fiber, and extremely high in vitamin C — making it one of the most nutritionally dense fruits per calorie. A 2-guava snack (75 kcal) delivers more vitamin C than 4 oranges while providing more fiber than 1.5 cups of grapes.