Which Fruit is Healthier: Avocado or Guava?

October 24, 2025 •

3 min read

According to nutritional data, a 100g serving of guava contains approximately 68 calories compared to around 160 calories in the same amount of avocado. Therefore, the answer to which fruit is healthier, avocado or guava, is not straightforward and depends heavily on your specific health objectives.

Quick Summary

A nutritional comparison of avocado and guava reveals their distinct health profiles. Guava is a powerhouse of vitamin C, antioxidants, and fiber, ideal for boosting immunity and aiding weight management, while avocado offers heart-healthy monounsaturated fats, potassium, and vitamins that support cardiovascular and cognitive function. The best choice depends on your specific dietary focus.

Key Points

Avocado's Strengths: Rich in heart-healthy monounsaturated fats, fiber, and potassium, making it excellent for cardiovascular health and satiety.
Guava's Strengths: An exceptional source of Vitamin C, potent antioxidants, and dietary fiber, perfect for boosting immunity and aiding digestion.
Weight Management: Guava is lower in calories, a better choice for those watching their intake closely, while avocado's healthy fats promote fullness.
Calorie Contrast: Per 100g, avocado (160 kcal) is more calorie-dense than guava (68 kcal), a key factor for calorie-conscious diets.
Immunity Boost: Guava provides over 250% of the daily Vitamin C needs in a 100g serving, far surpassing avocado's contribution.
Balanced Approach: The most effective strategy for optimal health is to consume both fruits, leveraging guava for immune support and avocado for healthy fats and energy.

The Nutritional Showdown: Avocado vs. Guava

Determining whether avocado or guava is healthier requires a close look at their unique nutritional compositions, as each excels in different areas. While one is a low-calorie, vitamin C-rich tropical fruit, the other is a creamy, fatty, nutrient-dense berry that is low in sugar. Their contrasting profiles mean they cater to different dietary goals, and incorporating both into your diet can offer a broad spectrum of health benefits.

Comparing Nutritional Profiles (per 100g)


Nutrient	Avocado	Guava
Calories	160 kcal	68 kcal
Healthy Fats	15 g (monounsaturated)	0.9 g
Vitamin C	10 mg (11% DV)	228 mg (254% DV)
Fiber	6.7 g	5.4 g
Potassium	485 mg	417 mg
Protein	2 g	2.6 g
Sugar	0.7 g	8.92 g

Benefits of Avocado: The Source of Healthy Fats

Avocados are celebrated for their heart-healthy monounsaturated fats, which are known to help reduce inflammation and lower bad (LDL) cholesterol levels. A single serving provides an excellent dose of fiber, which promotes satiety and digestive health.

Avocado's Top Health Advantages

Cardiovascular Health: The high content of monounsaturated fats and potassium can significantly contribute to better heart health by regulating blood pressure.
Weight Management: Despite being calorie-dense, the healthy fats and fiber in avocados help you feel full and satisfied for longer, which can help curb cravings and manage overall calorie intake.
Nutrient Absorption: The fats in avocado increase the absorption of fat-soluble vitamins and other nutrients from other foods, making them a perfect complement to salads.
Eye Health: Rich in carotenoids like lutein and zeaxanthin, avocados can protect your eyes from oxidative damage and reduce the risk of macular degeneration.

Benefits of Guava: The Immune-Boosting Champion

Guava is a tropical fruit that stands out for its exceptionally high vitamin C content—providing over 200% of the daily recommended value per 100g. This makes it a powerful immune system booster and a fantastic option for calorie-conscious diets.

Guava's Core Health Benefits

Immune System Support: With significantly more vitamin C than oranges, guava helps strengthen the immune system and protect against infections.
Digestive Wellness: Its rich fiber content aids digestion, prevents constipation, and supports a healthy gut microbiome. The edible seeds also provide roughage.
Weight Control: As a low-calorie, high-fiber fruit, guava promotes satiety without a high caloric cost, making it excellent for weight management goals.
Antioxidant Power: Guava is packed with antioxidants like lycopene and quercetin, which help fight oxidative stress and inflammation.

Which Fruit is Right for Your Specific Health Goals?

Ultimately, deciding which fruit is healthier is not about crowning a single winner but rather aligning their benefits with your personal needs. For different goals, a different choice might be optimal.

For heart health: Avocado is the clear winner due to its high concentration of heart-healthy monounsaturated fats, potassium, and folate.

For immune support: Guava's enormous vitamin C and antioxidant content makes it the superior choice for boosting your immune system and fighting inflammation.

For weight management: Guava's low-calorie, high-fiber profile is more beneficial for those seeking to reduce overall calorie intake. However, avocado's healthy fats and fiber offer great satiety, which can prevent overeating.

For overall balanced nutrition: A diet incorporating both is the most effective strategy. Enjoy guava for its potent vitamin C and immunity boost, and turn to avocado for its healthy fats and sustained energy.

Ways to Incorporate Each Fruit Into Your Diet

How to Enjoy Avocado

Mash it on toast and season with salt, pepper, or chili flakes.
Blend it into a smoothie for a creamy, filling texture.
Use it in guacamole as a dip for veggies or chips.
Dice it and add to salads or Buddha bowls.

How to Enjoy Guava

Eat it fresh by cutting it into slices and adding a sprinkle of salt or chili powder.
Blend it into smoothies or fresh juices.
Use it to make jams, jellies, or fruit pastes.
Add diced pieces to a tropical fruit salad.

Conclusion: Both Offer Valuable Health Benefits

In the end, the debate of whether avocado or guava is healthier is a matter of perspective. Avocado is a powerhouse of healthy fats, fiber, and heart-supporting nutrients, while guava offers an unparalleled dose of vitamin C and a low-calorie, high-fiber profile. Rather than choosing one over the other, the optimal approach is to incorporate both fruits into a balanced diet to gain the full spectrum of their distinct benefits. By understanding what each fruit offers, you can make informed choices that best support your personal health goals. For more in-depth nutritional information, consult reliable databases like the USDA FoodData Central.

Frequently Asked Questions

Guava is lower in calories and high in fiber, helping you feel full longer. Avocado's healthy fats also provide satiety, but it is more calorie-dense. For pure calorie control, guava is better, but avocado can also be part of a healthy weight-loss plan in moderation.

Avocado is richer in some vitamins like Vitamin K, E, and some B-vitamins, while guava is a significantly more potent source of Vitamin C and Vitamin A.

Yes, avocado is excellent for heart health. It is rich in monounsaturated fats, which can help lower bad (LDL) cholesterol, and contains potassium, which is beneficial for blood pressure regulation.

The primary benefit of eating guava is its extremely high concentration of Vitamin C, which is a powerful antioxidant that supports the immune system.

Yes, eating both in the same day is a great way to get a wide array of nutrients. Enjoy guava for its vitamins and a low-calorie boost, and add avocado for healthy fats and minerals.

If you don't like the hard seeds, you can scoop out the fleshy part of the guava with a spoon, or puree the fruit and then strain it to remove them, using the pulp for juices or sauces.

No, avocado is very low in sugar, with less than one gram per 100g. Most of its carbohydrates come from fiber and starch.