Immune & Recovery

Guava

A tropical fruit with one of the highest vitamin C contents of any common fruit, several times that of an orange.

Immunity

Heart Health

Gut Health

Serving

1 fruit (55g)

Calories Per Serving

Key nutrients

Vitamin C, fiber, lycopene (pink varieties)

Nutrient density

Not officially rated

Why it’s worth eating

Guava is high in vitamin C, fiber, and lycopene. It supports immune and skin health. Enjoy fresh, in smoothies, or as a juice.

What you may notice

Cold/flu frequency
Digestive comfort

Markers worth tracking

Vitamin C status
LDL cholesterol

How to eat it

Eat the skin and seeds along with the flesh, most of the fiber and a meaningful share of the vitamin C are concentrated there.

Pairs well with

Iron-rich foods (beans, leafy greens), guava's vitamin C dramatically improves absorption of non-heme iron
Lime, a traditional pairing that also adds flavor

Storage

Ripen at room temperature until slightly soft, then refrigerate and use within a few days.

The numbers, per 1 fruit (55g)

Vitamin K

Vitamin A

140%

Vitamin C

Calcium

Iron

Magnesium

Potassium

Vitamin B12

Vitamin D

Fiber

3.0g

Guavas, common, raw (FDC 173044)

Evidence

MAJOR RELIABILITY FLAG: the apparent RCT support comes largely from one investigator whose dietary-trial work carries documented research-integrity concerns. Treat as low-confidence pending independent replication.

Study dose vs. serving

DOSE GAP: the trial used 0.5-1.0 kg guava per day, far above a typical serving. Reported roughly 9.9% lower total cholesterol and BP reduction of about 9/8 mmHg.

Singh RB, Rastogi SS, Singh R, et al. Am J Cardiol. 1992;70(15):1287-1291. PMID 1332463. Randomized single-blind, 120 hypertensive patients, 12 weeks. NOTE: lead author Ram B. Singh has been the subject of published research-integrity investigations.

Use caution if

You have a latex allergy, guava is a recognized cross-reactive fruit
You're prone to digestive sensitivity to seeds, the small seeds can be irritating for some, particularly with diverticulitis history

Details

Type

Fruits & Veg

Season

Imported, autumn-winter peak

Forms

Fresh, juice, paste, dried

Price

Mid

Bioactive

Soluble fibre and vitamin C

Heat stable