What Nutrients Is Guava High In?

December 26, 2025 •

3 min read

Boasting more than four times the vitamin C of a medium orange, the tropical guava is a nutritional powerhouse. The question of what nutrients is guava high in reveals a profile rich not only in this potent antioxidant but also in dietary fiber, potassium, and other beneficial vitamins and minerals.

Quick Summary

Guava is exceptionally high in vitamin C, contains significant amounts of dietary fiber and potassium, and is packed with various antioxidants. This low-calorie fruit also provides a good source of vitamin A, folate, and protein, contributing to a robust nutrient profile.

Key Points

Immunity Boost: Guava is exceptionally high in vitamin C, providing significantly more than the daily requirement in a single serving.
Digestive Health: The fruit is a rich source of dietary fiber, promoting regular bowel movements and preventing constipation.
Heart Health: Abundant in potassium, guava helps regulate blood pressure and can lower 'bad' cholesterol levels.
Antioxidant Power: Guava is packed with powerful antioxidants like lycopene and polyphenols that protect against cell damage.
Rich in Vitamins: Besides vitamin C, guava offers good amounts of vitamin A for vision and folate for cell health.
Weight Management: Low in calories and high in fiber, it promotes a feeling of fullness, aiding in weight control.
Skin Benefits: Its vitamin C content supports collagen production, helping to improve skin health.

Guava's Role as a Nutritional Powerhouse

Often underestimated, the humble guava is a nutrient-dense fruit with a profile that rivals many well-known superfoods. Its vibrant flavor is matched by a dense concentration of vitamins, minerals, and antioxidants that offer a range of health benefits. Understanding its specific nutrient makeup is key to appreciating why this tropical fruit is a valuable addition to any healthy diet.

Exceptional Vitamin C Content

One of the most notable aspects of guava's nutritional profile is its extremely high vitamin C content. A single medium guava can provide well over 100% of the daily recommended intake, significantly more than oranges. This essential vitamin is crucial for boosting the immune system, protecting against infections, and fighting off harmful pathogens. It also acts as a powerful antioxidant, protecting the body from oxidative stress caused by free radicals. Furthermore, vitamin C is vital for collagen production, which helps maintain healthy, firm skin.

Rich Source of Dietary Fiber

For a fruit, guava is an excellent source of dietary fiber, with a cup providing almost 9 grams. This high fiber content is beneficial for several reasons. Firstly, it aids in maintaining a healthy digestive system by promoting regular bowel movements and preventing constipation. The fiber also helps boost satiety, making guava a great low-calorie snack for those managing their weight. The edible seeds within the fruit also contribute to its high fiber count.

Abundant Potassium for Heart Health

Guava contains significant levels of potassium, a mineral crucial for maintaining healthy blood pressure and supporting heart health. Potassium works to balance the effects of sodium in the body, which helps regulate blood pressure levels. Studies have also shown that regular guava consumption can help decrease levels of 'bad' LDL cholesterol and triglycerides while increasing levels of 'good' HDL cholesterol.

A Powerhouse of Antioxidants and Other Nutrients

Beyond its high vitamin C concentration, guava is loaded with other powerful antioxidants, including lycopene (especially in pink varieties), polyphenols, and carotenoids. These compounds protect the body's cells from oxidative damage, which is a major factor in the development of chronic diseases. The fruit is also a good source of other vitamins and minerals, including:

Vitamin A: Essential for good vision, supporting the health of the cornea and slowing macular degeneration.
Folate (Vitamin B9): A mineral that promotes fertility and is important for cell growth and function.
Magnesium: Aids in muscle and nerve function.
Protein: Unusually high in protein for a fruit, with a cup providing over 4 grams.

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


Nutrient	Guava (Raw)	Orange (Raw)
Calories	68 kcal	47 kcal
Vitamin C	228 mg	~53.2 mg
Dietary Fiber	5.4 g	2.4 g
Protein	2.6 g	0.9 g
Potassium	417 mg	181 mg
Vitamin A	31 µg	11 µg

Note: Nutritional values can vary slightly based on cultivar and ripeness.

How Guava's Nutrients Benefit Your Health

Guava's unique nutrient blend contributes to several aspects of overall health:

Immune Support: The massive dose of vitamin C helps bolster your immune system, aiding the body's ability to fight off infections and illnesses.
Digestive Regulation: The high dietary fiber content aids in maintaining a healthy gut, preventing constipation, and supporting overall digestive wellness.
Cardiovascular Health: The combination of potassium and fiber, along with antioxidants, can help lower blood pressure and improve blood lipid profiles, reducing the risk of heart disease.
Skin Protection: Vitamin C and antioxidants like lycopene protect skin from UV damage and oxidative stress, promoting collagen production for youthful-looking skin.
Weight Management: Low in calories and high in fiber, guava helps you feel full longer, which can assist with weight management efforts.

Conclusion: A Delicious Path to Better Health

Guava's impressive nutritional profile, defined by its high vitamin C, fiber, and potassium levels, makes it a valuable food for promoting overall wellness. From boosting immunity and supporting digestive health to contributing to a healthier heart and clearer skin, the benefits are vast. Whether enjoyed raw, in smoothies, or as a component of other dishes, incorporating guava into your diet is a simple yet effective way to significantly enhance your nutrient intake. The wealth of nutrients packed into this small tropical fruit makes it a standout choice for anyone looking to improve their health through diet.

For more detailed nutritional information on guava, you can consult the U.S. Department of Agriculture's FoodData Central website, where comprehensive data is available.

Frequently Asked Questions

A guava contains significantly more vitamin C than an orange. Depending on the variety and ripeness, a single guava can have over four times the amount of vitamin C found in a medium orange.

Yes, guava is an excellent source of dietary fiber. A one-cup serving can provide almost 9 grams of fiber, which is highly beneficial for digestive health.

Yes, guava is a good source of potassium. This mineral is important for regulating blood pressure and supporting cardiovascular health.

Guava is rich in several antioxidants, including vitamin C, carotenoids (like lycopene in pink guavas), and polyphenols. These compounds help protect your cells from free radical damage.

Guava contains a good amount of vitamin A, which is crucial for maintaining good vision. It helps protect the cornea and can slow down age-related macular degeneration.

Yes, the seeds of a guava are safe to eat and contribute to its high fiber content. Some people prefer to remove them due to their hard texture, but they are not harmful to consume.

Due to its low-calorie count and high fiber content, guava can be a beneficial food for weight management. The fiber helps increase feelings of fullness, reducing overall calorie intake.