Guava vs. Orange: Which One Has More Vitamin C?

October 24, 2025 •

4 min read

While oranges have long been celebrated as the go-to source for vitamin C, research shows that guava contains significantly more of this essential nutrient. This surprising fact challenges common assumptions and reveals that a smaller, often overlooked tropical fruit might pack a much bigger nutritional punch.

Quick Summary

This article compares the vitamin C content of guava and orange, revealing that guava is the superior source. It provides a detailed nutritional breakdown, highlights the broader health benefits of each fruit, and explains how to incorporate both into your diet for maximum immune-boosting advantages.

Key Points

Guava is the Vitamin C powerhouse: Per 100g, guava contains significantly more vitamin C than an orange, with some sources indicating up to four times the amount.
Orange is a great source, but not the top: Oranges are an excellent and widely accessible source of vitamin C, but they are not the highest-ranked fruit for this nutrient.
Guava offers higher fiber and protein: Guava surpasses oranges in dietary fiber and protein content, contributing to better digestion and satiety.
Both fruits support immune health: The high vitamin C content in both guava and orange provides antioxidant and immune-boosting properties essential for fighting illness.
Oranges excel in hydration: With their high water content, oranges are an effective and flavorful way to stay hydrated.
Eat the whole guava for maximum benefit: To get the most vitamin C from a guava, it is recommended to eat the rind, where a large concentration of the vitamin is found.
Combine both for a balanced diet: The best strategy for overall health is to incorporate both fruits into your diet to benefit from their unique nutritional profiles.

Guava: The Unexpected Vitamin C Champion

For years, oranges have been synonymous with vitamin C, particularly during cold and flu season. This reputation is well-deserved, as oranges are a readily available and excellent source of the immune-supporting vitamin. However, when it comes to a head-to-head comparison, the tropical guava fruit emerges as the undisputed victor. With nearly four times the vitamin C content per 100 grams, guava leaves its citrus counterpart far behind in the race for this vital nutrient.

Nutritional Showdown: Guava vs. Orange

While vitamin C is a key metric, a complete nutritional profile reveals that the differences between these two fruits extend far beyond this single vitamin. Guava offers a richer profile of several other vitamins, minerals, and dietary fiber, making it a powerful contender in the 'superfruit' category.


Nutrient (per 100g)	Guava	Orange
Vitamin C	228 mg	53 mg
Dietary Fiber	5.4 g	2.4 g
Protein	2.55 g	0.94 g
Magnesium	22 mg	10 mg
Potassium	417 mg	181 mg
Calories	68 kcal	47 kcal

The Health Benefits of Guava

Beyond its high vitamin C content, guava offers a range of health benefits that make it a compelling addition to any diet. Its high fiber content, for instance, significantly aids digestive health and can assist in weight management by promoting a feeling of fullness. Guava also contains potent antioxidants, including lycopene in some pink-fleshed varieties, which helps combat oxidative stress and protects against cellular damage.

Immunity: The exceptionally high vitamin C levels bolster the immune system, helping the body fight off infections and illnesses.
Heart Health: Guava's high potassium and soluble fiber content contribute to regulating blood pressure and lowering cholesterol, which are crucial for cardiovascular wellness.
Blood Sugar Control: With a low glycemic index and high fiber, guava can help regulate blood sugar levels, making it a suitable fruit for those managing diabetes.
Skin Health: The abundance of vitamin C promotes collagen production, which helps maintain skin elasticity and reduces the signs of aging.
Digestive Wellness: The significant dietary fiber content supports healthy bowel movements and prevents constipation.

The Enduring Value of Oranges

Despite being outshone by guava in the vitamin C department, oranges remain a valuable and nutritious choice. Their widespread availability and refreshing taste make them a staple for many people seeking a boost of vitamin C. Oranges are also excellent for hydration due to their high water content and provide other beneficial nutrients.

Hydration: Oranges are approximately 86% water, making them an easy and delicious way to stay hydrated.
Antioxidants and Flavonoids: Like guava, oranges contain antioxidants that protect against cellular damage and may reduce inflammation.
Heart Health: Their flavonoid and potassium content supports cardiovascular health by helping to regulate blood pressure and reduce cholesterol.
Iron Absorption: The citric acid and vitamin C in oranges can enhance the body's absorption of iron from other foods, which is vital for preventing iron-deficiency anemia.
Convenience: As a widely accessible fruit, oranges are a simple and convenient source of essential vitamins.

How to Include Guava and Orange in Your Diet

For an optimal intake of vitamin C and other nutrients, a diet that includes both fruits is a fantastic strategy. Raw, fresh fruit is the best way to maximize nutrient intake, as processing can sometimes reduce vitamin levels.

Enjoying Guava

Guava can be eaten in several delicious ways. The most potent vitamin C source is the rind, so eating the whole fruit (after washing) is highly recommended.

Freshly Sliced: Cut into wedges and enjoy as a simple snack. Some people find the seeds a bit tough but they are edible.
Smoothies: Blend guava flesh with other fruits for a tropical, vitamin-packed smoothie.
Fruit Salad: Dice guava and mix it into a fruit salad for added flavor and nutrients.

Savoring Oranges

Oranges are incredibly versatile and easy to incorporate into your daily routine.

Juice: A glass of freshly squeezed orange juice is a classic way to get a vitamin C boost. Just be mindful of the added sugar in many store-bought varieties.
Snack: A peeled orange is a perfect on-the-go snack.
Zest: The peel contains higher concentrations of some nutrients. Using the zest in cooking or baking can provide an extra nutritional lift.

Conclusion: Guava is the Winner, but Both are Beneficial

In the direct comparison for vitamin C content, guava is the clear winner, providing several times the amount found in an orange per serving. However, this doesn't diminish the value of the orange. Both fruits offer unique and significant health benefits, including supporting immune function, boosting heart health, and providing valuable antioxidants and fiber. The ideal approach is not to choose one over the other, but to enjoy both as part of a varied and healthy diet to reap the full spectrum of their nutritional rewards. Ultimately, the best fruit is the one you enjoy eating regularly, but now you know that the humble guava is the stealthy powerhouse of vitamin C.

For more detailed nutritional information on these and other fruits, you can consult the USDA's food database.

Frequently Asked Questions

Guava has considerably more vitamin C than an orange. A single 100g serving of guava provides significantly more than the daily recommended intake, far exceeding the amount found in a 100g orange.

The vitamin C content can vary by variety, but a single guava typically contains anywhere from 73 mg to over 247 mg of vitamin C, potentially providing more than double the daily recommended amount.

Yes, you can and should eat the skin of the guava. The rind contains a higher concentration of vitamin C than the flesh, maximizing your intake of the nutrient.

Orange juice is a very good source of vitamin C, and many store-bought brands are fortified. However, freshly squeezed juice retains the most nutrients and avoids added sugars found in many processed juices.

Beyond vitamin C, guava is rich in fiber, antioxidants, and minerals like potassium and magnesium. It helps with digestion, supports heart health, and promotes good skin.

Guava contains more than double the amount of dietary fiber per 100g compared to an orange.

For a higher concentration of vitamin C and a more powerful immune-boosting effect, guava is the better choice. However, both fruits are excellent additions to a balanced diet for immune support.

Guava is often considered a better fruit for weight loss due to its higher fiber and lower calorie density compared to an orange. The high fiber content helps you feel fuller for longer.