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raw guava.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

guava

Recipes with raw guava + Add to pantry

SERVING

CALORIES

PROTEIN

2.5g

CARBS

14.3g

FAT

0.95g

FIBER

5.4g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories68kcal—

Protein2.5g5%

Carbohydrates14.3g5%

Fiber5.4g19%

Sugar8.9g18%

Total fat0.95g1%

Saturated fat0.27g1%

Trans fat0g—

Cholesterol0mg0%

Water80.8g—

MINERALS

Sodium2.0mg0%

Potassium417mg9%

Calcium18mg1%

Iron0.26mg1%

Magnesium22mg5%

Phosphorus40mg3%

Zinc0.23mg2%

Copper0.23mg26%

Manganese0.15mg7%

Selenium0.60µg1%

VITAMINS

Vitamin A31µg3%

Vitamin C228mg254%

Vitamin D0µg0%

Vitamin E0.73mg5%

Vitamin K2.6µg2%

Thiamin (B1)0.07mg6%

Riboflavin (B2)0.04mg3%

Niacin (B3)1.1mg7%

Pantothenic acid (B5)0.45mg9%

Vitamin B60.11mg6%

Folate (B9)49µg12%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup165g

1 tablespoon10.3g

1 teaspoon3.4g

1 ml0.7g

1 liter687.5g

HEALTH BENEFITS

Why eat it.

✓Exceptionally high in Vitamin C, providing over four times the amount in an orange, which supports immune function and collagen production.
✓Rich in dietary fiber, which aids in digestion, helps prevent constipation, and contributes to a feeling of fullness.
✓Contains potent antioxidants like lycopene and quercetin that help combat oxidative stress and may reduce the risk of chronic diseases.
✓May help manage blood sugar levels due to its low glycemic index and high fiber content.

COOKING TIPS

In the kitchen.

1Enjoy raw by slicing it in half and scooping out the flesh, or by cutting it into wedges. The skin and seeds are edible.
2Blend into smoothies, juices, or agua frescas for a refreshing tropical drink. Strain the mixture if you prefer a seedless texture.
3Simmer with sugar and lime juice to create a delicious guava paste (goiabada), jam, or syrup for desserts and pastries.
4Dice and add to fruit salads, salsas, or yogurt bowls for a sweet and fragrant component.

STORAGE

Keep it fresh.

Store unripe guavas at room temperature for 2-5 days until they yield to gentle pressure and become aromatic.
Once ripe, refrigerate guavas in a plastic bag or the crisper drawer for up to 4 days to preserve their freshness.

FAQ

Frequently asked questions.

Is raw guava healthy?

Yes, raw guava is exceptionally healthy and considered a superfruit. It provides over four times the Vitamin C of an orange, which is vital for immune function, and is rich in antioxidants like lycopene and quercetin that protect cells from damage.

Is guava good for weight loss?

Guava is an excellent fruit for weight loss as it is low in calories (68 per 100g) and high in dietary fiber. The fiber content promotes satiety, helping you feel full for longer periods and reducing overall calorie intake.

Can diabetics eat guava?

Yes, guava is highly recommended for diabetics due to its low glycemic index and high fiber content. These factors help regulate blood sugar levels and prevent rapid glucose spikes after eating.

Can you eat the seeds and skin of a guava?

Both the skin and seeds of a guava are edible and contain high concentrations of nutrients. The skin is particularly rich in Vitamin C, while the seeds provide extra dietary fiber, though they are quite hard and should be chewed carefully or swallowed whole.

Is guava keto-friendly?

Guava can be included in a keto diet in moderation. While it contains about 14g of total carbs per 100g, its high fiber content (over 5g) results in lower net carbs, making small servings manageable for those tracking carbohydrate intake.

What does raw guava taste like?

Raw guava has a unique, tropical flavor often described as a blend of strawberry, pear, and lemon. Its sweetness varies by ripeness, and it possesses a distinct, pleasant floral aroma.

How do you know if a guava is ripe?

A ripe guava will have a fragrant, sweet aroma and the skin will yield slightly to gentle pressure, similar to a ripe avocado. The color usually shifts from a bright green to a lighter yellowish-green as it matures.

How should you store raw guava?

Unripe guavas should be kept at room temperature until they soften. Once ripe, they should be stored in the refrigerator in a breathable bag, where they will stay fresh for approximately two to five days.

How much protein and fiber are in guava?

Per 100g, raw guava contains approximately 2.55g of protein and 5.4g of dietary fiber. This makes it one of the higher-protein and higher-fiber fruits available, supporting both muscle maintenance and digestive health.

Is guava vegan and gluten-free?

Yes, raw guava is a natural plant product and is 100% vegan and gluten-free. It is a safe and nutritious choice for individuals with celiac disease or those following a strict plant-based diet.

RECIPES