Which fruit has more vitamin C, orange or guava?

November 14, 2025 •

4 min read

A single guava fruit contains over 200 mg of vitamin C, which is more than double the amount found in a medium orange. While oranges are famous for their ascorbic acid, the tropical guava is the clear winner when comparing which fruit has more vitamin C, orange or guava.

Quick Summary

A detailed nutritional analysis comparing the vitamin C content of guava and orange. We examine overall health benefits and other key nutrients to settle the debate over which fruit is the superior source of ascorbic acid.

Key Points

Guava's Superiority: Guava contains over four times more vitamin C per 100g compared to an orange.
Nutrient Richness: Beyond vitamin C, guava also offers higher levels of dietary fiber, protein, and potassium than oranges.
Orange's Advantages: Oranges are still a great source of hydration and beneficial flavonoids, offering excellent health support.
Maximizing Intake: To get the most vitamin C, consume both fruits fresh and raw, as heat can reduce the vitamin content.
Immunity and Health: Both fruits contribute to immune function and overall well-being, but guava provides a more concentrated vitamin C boost.
Variety is Key: A balanced diet incorporating different fruits and vegetables is the most effective approach for comprehensive nutritional intake.

The Vitamin C Champion: Guava Takes the Crown

For generations, oranges have been synonymous with vitamin C, but the tropical guava offers a far more potent dose. Per 100 grams, a raw common guava can provide upwards of 228 mg of vitamin C, which is more than four times the amount in a typical orange. This powerful concentration of ascorbic acid makes guava an excellent choice for anyone looking to significantly increase their intake of this vital nutrient. Beyond just the quantity, the form of vitamin C in whole fruits like guava is accompanied by a complex matrix of other nutrients that aid absorption and provide a wider spectrum of health benefits.

Nutritional Deep Dive: Guava vs. Orange

While the vitamin C content is the standout feature, comparing these two fruits reveals other important differences. Both are healthy options, but their nutritional profiles are not identical. Guava is rich in fiber and offers a good amount of protein for a fruit, while oranges are a great source of hydration due to their high water content. Understanding these distinctions can help you decide which fruit best fits your dietary goals.


Nutrient (per 100g)	Guava	Orange	Key Takeaway
Vitamin C	~228 mg	~53 mg	Guava has over 4x more.
Dietary Fiber	~5.4 g	~2.4 g	Guava has more than double.
Calories	~68 kcal	~47 kcal	Orange is slightly lower.
Protein	~2.55 g	~0.75 g	Guava contains significantly more.
Potassium	~417 mg	~180 mg	Guava is the better source.
Vitamin A	~31 µg	~17 µg	Guava offers more.

Beyond Vitamin C: Additional Health Benefits

While the high vitamin C concentration is a major draw for guava, its benefits don't stop there. The rich fiber content of guava is excellent for digestive health, helping to prevent constipation and promote regular bowel movements. Its antioxidants and potassium are also beneficial for cardiovascular health, helping to manage blood pressure and cholesterol levels. Guava leaf extracts have even been studied for their ability to alleviate menstrual cramps.

Oranges, on the other hand, bring their own set of advantages. Their hydrating properties make them an easy way to stay refreshed. They are also packed with flavonoids and other phytonutrients that have anti-inflammatory effects. The soluble fiber in oranges is also valuable for managing cholesterol. The vibrant color of oranges comes from carotenoids, which act as powerful antioxidants in the body. Incorporating a variety of fruits like oranges and guavas ensures a wide intake of essential nutrients and antioxidants.

Why Oranges Got All the Credit

For many, the idea of oranges as the ultimate source of vitamin C is deeply ingrained. This widespread belief can be attributed to decades of marketing and the fact that citrus fruits have historically been a more common and accessible source of the nutrient in Western diets. The tropical nature of guava meant it was less readily available in many regions. As global supply chains have evolved, so has our access to a greater variety of nutrient-dense fruits like guava, challenging long-held assumptions.

Maximizing Your Vitamin C Intake

To make the most of the vitamin C in your diet, consider how you prepare and consume your fruit. The vitamin C content is highest in fresh, raw fruits, as heat can degrade the vitamin. Here are some ways to incorporate more:

Raw and Fresh: Eat raw guava or orange sections as a standalone snack. A ripe guava has a fragrant, floral aroma and gives slightly to the touch, and can be eaten with or without the skin.
Smoothies: Blend fresh guava or orange with other fruits and vegetables for a nutrient-packed smoothie. This helps retain the fiber content.
Salads: Add slices of orange or chopped guava to a fruit or green salad for a vitamin C boost.
Juices: While orange juice is common, remember it often contains added sugars and has less fiber than the whole fruit. Freshly juiced fruits are a better option, but consumption should be in moderation.

For a truly robust immune system and overall health, the key is variety. While guava offers a superior dose of vitamin C, a balanced diet including a mix of fruits, vegetables, and other nutrient-dense foods will always yield the best results.

Conclusion: Guava is the Undisputed Winner

When the question is strictly about which fruit has more vitamin C, orange or guava, the evidence is overwhelming: guava is the nutritional champion. With a vitamin C content that can be more than four times that of an orange, along with higher levels of fiber and protein, guava provides a potent health boost. However, this doesn't diminish the value of the humble orange, which remains an excellent, accessible source of vitamins, hydration, and flavonoids. For those seeking maximum vitamin C, incorporating the tropical guava into your diet is the smart choice. For overall well-being, the best strategy is a varied approach that includes both of these wonderful fruits. For further nutritional information on foods like guava and orange, consult resources like the U.S. Department of Agriculture’s FoodData Central.

Frequently Asked Questions

Guava typically contains significantly more vitamin C than an orange, with sources citing levels anywhere from two to five times higher, depending on the specific fruit variety and serving size.

In addition to a higher vitamin C content, guava also surpasses oranges in its amount of dietary fiber, protein, potassium, and certain other vitamins like Vitamin A and E.

Yes, an orange is still an excellent and accessible source of vitamin C. One medium orange provides a large portion of the daily recommended intake, along with other beneficial compounds like flavonoids and good hydration.

Yes, vitamin C is water-soluble and heat-sensitive, so prolonged cooking can cause some degradation. Eating fruits fresh and raw is the best way to maximize vitamin C intake.

Guava is generally considered better for digestion due to its much higher dietary fiber content, which helps promote healthy bowel movements and can alleviate symptoms of both constipation and diarrhea.

Yes, while guava is exceptionally high in vitamin C, other foods like acerola cherries, Kakadu plums, and blackcurrants contain even higher concentrations. Even some vegetables like bell peppers can offer more.

The orange's reputation for vitamin C comes largely from historical marketing efforts and its widespread availability in many parts of the world, especially in Western diets. Guava, being more of a tropical fruit, was less common and therefore less recognized as a vitamin C source.