Guava vs Orange: Which Fruit Has More Vitamin C?

December 9, 2025 •

4 min read

One study found that 100 grams of guava contains over four times the amount of vitamin C than the same weight of orange. While oranges are famous for their high vitamin C content, the tropical guava is an often-overlooked nutritional powerhouse that significantly outpaces its citrus counterpart.

Quick Summary

A nutritional comparison reveals that guava contains a far greater concentration of vitamin C than oranges. Beyond just vitamin C, guava also offers superior amounts of fiber and other essential vitamins, making it a powerful choice for boosting immunity and overall health.

Key Points

Guava is the Vitamin C Winner: Guava contains significantly more vitamin C per 100g than an orange, offering over four times the amount.
Immunity Boost: Both fruits boost the immune system, but guava's higher vitamin C concentration makes it a more potent choice.
Higher Fiber Content: Guava offers more than double the dietary fiber of an orange, promoting better digestive health and satiety.
Lower Glycemic Impact: With a lower glycemic index, guava causes a slower rise in blood sugar, making it a favorable choice for blood sugar management.
Antioxidant-Rich: Both fruits are excellent sources of antioxidants, but guava provides a more diverse profile that includes a higher concentration of lycopene.
Convenience vs. Potency: Oranges are often more accessible and offer great hydration, while guava is the better option for maximizing vitamin C and fiber intake.

The Surprising Vitamin C Champion: Guava

For many, the orange is the undisputed king of vitamin C. This association is deeply ingrained in our collective health knowledge, often promoted during cold and flu season. However, when you delve into the nutritional facts, the tropical guava emerges as the true champion, delivering a significantly higher concentration of this vital nutrient.

Comparing Vitamin C Content: The Raw Numbers

To get a clear picture of the difference, let's look at the average vitamin C content per 100 grams of each fruit. Data from reliable nutritional sources consistently shows that guava contains a substantially higher amount. This is a crucial detail for anyone looking to maximize their vitamin C intake without consuming excessive quantities of fruit.

Guava's Other Nutritional Advantages

While its vitamin C content is the main event, guava's nutritional profile offers several other compelling benefits that put it ahead of the orange in a head-to-head comparison.

Higher Fiber: Guava provides significantly more dietary fiber, which is essential for digestive health and helps promote feelings of fullness. A high-fiber diet can aid in weight management and improve bowel regularity.
Rich in Antioxidants: Besides ascorbic acid (vitamin C), guava is packed with other powerful antioxidants, including lycopene and flavonoids. These compounds help protect your body's cells from oxidative stress and free radical damage, which are linked to chronic diseases.
Essential Minerals: Guava is a better source of minerals like potassium and magnesium compared to oranges. Potassium is crucial for maintaining healthy blood pressure, while magnesium plays a role in hundreds of bodily processes.
Lower Glycemic Index: For those monitoring blood sugar levels, guava has a lower glycemic index than oranges. This means it causes a slower, steadier rise in blood sugar, making it a more favorable choice for preventing spikes.

The Benefits of Vitamin C

Regardless of the source, adequate vitamin C is essential for several key bodily functions.

Immune System Support: Vitamin C is well-known for its role in boosting the immune system. It encourages the production of white blood cells, which help fight off infections.
Skin Health and Collagen Production: The vitamin is a critical component for the synthesis of collagen, the main protein in your skin, tendons, ligaments, and blood vessels. This makes it vital for wound healing and maintaining youthful skin.
Iron Absorption: It helps the body absorb non-heme iron, the type found in plant-based foods. This is particularly important for individuals on vegetarian or vegan diets.
Antioxidant Protection: As a powerful antioxidant, it protects your cells from damage caused by harmful molecules called free radicals.

Comparison Table: Guava vs. Orange (per 100g serving)


Nutrient	Guava	Orange
Vitamin C	~228 mg	~53 mg
Dietary Fiber	~5.4 g	~2.4 g
Calories	~68 kcal	~47 kcal
Glycemic Index	~31	~45
Potassium	~417 mg	~181 mg
Calcium	~18 mg	~40 mg

Why the Orange Still Has its Place

Despite guava's impressive nutritional lead, the orange remains a very healthy fruit with its own distinct advantages. It is often more readily available and universally recognized, making it a convenient source of vitamin C for many people. Oranges also offer excellent hydration due to their high water content and provide a healthy dose of potassium and flavonoids. In addition, many people find the familiar taste of orange juice to be a convenient way to get a vitamin C boost, though fresh fruit is always the healthier option. For detailed information on food composition, including that of many fruits, the U.S. Department of Agriculture maintains extensive databases, such as the FoodData Central platform.

Making the Right Choice for Your Health

When choosing between guava and orange, the best option depends on your specific health goals. If you're looking for the most concentrated source of vitamin C and want the added benefits of higher fiber, antioxidants, and a lower glycemic impact, guava is the clear winner. However, if convenience and hydration are your priorities, a fresh orange is still a fantastic and healthy choice. The main takeaway is that incorporating a variety of nutrient-rich fruits, including both guava and orange, is the most effective strategy for a well-rounded and healthy diet.

Conclusion: Guava is the Vitamin C Powerhouse

In the battle of vitamin C, guava decisively outperforms orange on a gram-for-gram basis, providing several times the amount of this essential nutrient. While oranges hold a valuable place in a healthy diet due to their convenience and hydration, guava offers a more potent and multifaceted nutritional profile. Ultimately, both fruits contribute to a balanced and healthy lifestyle, but for sheer vitamin C potency, guava is the undisputed leader. By understanding these nutritional differences, you can make more informed choices to support your immune system and overall well-being. Adding guava to your diet, perhaps in a smoothie or fruit salad, is an easy way to significantly increase your intake of this powerful antioxidant.

Frequently Asked Questions

Yes, guava has significantly more vitamin C than an orange. A 100-gram serving of guava can contain over four times the vitamin C found in the same amount of orange.

Yes, an orange is still a very good source of vitamin C and provides a substantial amount of the daily recommended intake. However, it is not the most concentrated source when compared to guava.

In addition to high vitamin C, guava offers a high amount of dietary fiber, is rich in other antioxidants like lycopene, and contains important minerals such as potassium and magnesium.

Guava is better for digestive health as it contains more than double the amount of dietary fiber found in an orange.

Yes, guava has a lower glycemic index compared to oranges, which means it causes a slower, more gradual increase in blood sugar levels.

Yes, the seeds of a guava are generally edible and can be eaten along with the flesh of the fruit. They are a good source of fiber.

Some vitamin C can be lost when fruits are processed into juice, especially when exposed to heat and air. Eating the whole, fresh fruit generally preserves the most vitamin C.