Which Has More Vitamin C Guava or Orange? The Ultimate Nutritional Showdown

December 17, 2025 •

3 min read

Many people believe oranges are the ultimate vitamin C source, but scientific data shows that guavas contain significantly more of this vital nutrient. This tropical powerhouse often outpaces the common citrus favorite, packing a concentrated and powerful immune-boosting punch that often goes unrecognized.

Quick Summary

Guava consistently contains far more vitamin C than an orange when compared gram for gram. This article reveals the nutritional facts of both fruits, highlighting their distinct health benefits, and crowns the surprising winner of the vitamin C contest.

Key Points

Guava is the clear victor in the vitamin C battle: Guava contains several times more vitamin C per 100g than an orange, providing a concentrated immune boost.
Oranges are still a great option: While lower in vitamin C, oranges offer excellent hydration, heart-healthy potassium, and a different array of antioxidants.
Both fruits aid digestion: Guava's high fiber content is a powerful aid for gut health, while orange fiber also supports regularity.
Antioxidants are abundant in both: Both guava and oranges are rich in antioxidants that protect cells from damage and combat inflammation.
Variety is the best strategy: For optimal health, include both fruits in your diet to benefit from their unique nutritional profiles and diverse health benefits.
Guava packs more fiber and potassium: The tropical fruit offers more dietary fiber and potassium per serving, contributing to better digestive and heart health.

The Surprising Vitamin C Winner: Guava

When it comes to vitamin C, the tropical guava is the clear winner. While oranges have long held the reputation as the go-to source for this essential nutrient, various studies and nutritional databases confirm that guava contains multiple times the vitamin C content of an orange. For instance, a 100-gram serving of guava can contain up to 228 mg of vitamin C, compared to a medium orange's approximately 53 mg for the same weight. This means that a single guava can provide well over the recommended daily intake for adults, making it an incredibly efficient way to boost your immune system.

Beyond Vitamin C: A Complete Nutritional Profile

While oranges are a great source of vitamin C, guava also offers an impressive range of other nutrients that contribute to its 'superfruit' status. Guava is rich in dietary fiber, antioxidants like lycopene (especially in pink varieties), and essential minerals such as potassium and magnesium. Oranges also contribute beneficial nutrients, including more calcium per 100g than guava and plenty of hydration due to their high water content.

Guava vs. Orange: A Nutrient Comparison

To fully appreciate the nutritional differences, let's look at a head-to-head comparison of some key nutritional values per 100 grams of fruit.


Nutrient	Guava (per 100g)	Orange (per 100g)	Winner for this nutrient
Vitamin C	~228 mg	~53 mg	Guava
Fiber	~5.4 g	~2.4 g	Guava
Potassium	~417 mg	~181 mg	Guava
Calories	~68 kcal	~47 kcal	Orange (lower calories)
Calcium	~18 mg	~40 mg	Orange
Folate	~49 mcg	~30 mcg	Guava

Health Benefits Beyond the Vitamin C Count

Both guava and orange offer a variety of health benefits that make them excellent additions to a balanced diet. Their high antioxidant levels help protect the body from free radicals and support overall wellness.

Health Benefits of Guava

Immune System Support: The extremely high vitamin C content strengthens the immune system, helping the body fight off common infections and pathogens.
Digestive Health: Guava is exceptionally rich in dietary fiber, which promotes healthy bowel movements and can prevent constipation.
Heart Health: Guavas have been shown to help improve heart health by balancing sodium and potassium levels and potentially reducing bad cholesterol (LDL).
Skin Rejuvenation: The abundance of vitamin C promotes collagen production, which is essential for maintaining youthful and firm skin.
Anticancer Properties: Some research suggests that antioxidants like lycopene and vitamin C may help protect against the growth of cancerous cells.

Health Benefits of Oranges

Potent Antioxidants: Oranges are packed with flavonoids and other plant compounds that possess powerful anti-inflammatory and antioxidant properties.
Hydration: With their high water content, oranges are an excellent way to stay hydrated, which is especially beneficial for athletes or during warm weather.
Heart-Protective Nutrients: The potassium and folate found in oranges contribute to heart health by helping to regulate blood pressure and prevent plaque buildup in arteries.
Enhances Iron Absorption: The vitamin C in oranges helps your body absorb iron, making them a great companion for iron-rich foods.

How to Incorporate Both into Your Diet

Variety is key to a healthy diet, so there's no need to choose just one fruit. Both guava and orange can be enjoyed in many delicious ways.

In Smoothies: Blend guava or orange with other fruits, yogurt, and a splash of milk for a vitamin-packed smoothie.
Fresh Juice: Enjoy a glass of freshly squeezed orange juice. For a unique tropical twist, try guava juice.
As a Snack: Eat the fruits whole and fresh. A ripe guava has a floral fragrance and is soft to the touch, similar to an avocado.
In Salads: Add segments of orange or slices of guava to a green salad for a burst of flavor and nutrients.
Desserts: Use them in jams, jellies, or fruit tarts.

Conclusion: The Final Verdict

In the vitamin C contest, guava undeniably takes the crown, offering a concentrated dose that far surpasses that of an orange. However, both fruits bring a wealth of health benefits to the table, from supporting immune function and heart health to aiding digestion through their high fiber content. The best approach for maximizing your nutritional intake is to include both of these amazing fruits in your diet. Guava provides a powerful vitamin C boost, while the easily accessible orange offers excellent hydration and a different spectrum of antioxidants and minerals. By incorporating a variety of fruits, you ensure a diverse range of nutrients that support your overall health and well-being. For more insights on nutritious eating, resources like the Cleveland Clinic's Health Essentials provide further information.

Frequently Asked Questions

Guava contains significantly more vitamin C than an orange. Depending on the source, it can have anywhere from double to four or five times the amount per 100 grams.

Beyond vitamin C, guava is an excellent source of dietary fiber, potassium, folate, and antioxidants like lycopene, especially in the pink-fleshed varieties.

Yes, oranges have some advantages. They contain slightly more calcium per 100 grams and are generally lower in calories. Their high water content also makes them an effective hydrating fruit.

Eating a whole orange is typically better. While orange juice contains vitamin C, it lacks the dietary fiber found in the whole fruit and often contains more sugar, especially if it's not 100% fresh juice.

While both are good for weight loss due to their low-calorie nature, guava's higher fiber content can help you feel full longer and aid digestion. However, oranges are lower in calories per serving.

Yes, guava leaves have been traditionally used for medicinal purposes. Some research suggests that extracts from guava leaves may have antibacterial properties and help with issues like digestive upset and menstrual cramps.

Both fruits are beneficial for heart health. Guava's higher potassium and fiber content help regulate blood pressure and cholesterol. Oranges contain potassium and flavonoids that ease inflammation in blood vessels.

You can get most of your daily vitamin C from a single guava, as one fruit can provide over 200% of the daily value. A single orange can also provide nearly 100% of the recommended daily intake.