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Guava nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 48 kcal | 32 kcal |
| Protein | 2.2 g | 1.4 g |
| Carbohydrate (available) | 7.7 g | 5.1 g |
| Dietary fibre | 12.9 g | 8.6 g |
| Fat | 0.5 g | 0.3 g |
Serving: 1 medium guava, about 150 g. IFCT 2017 food code E028, "Guava, white flesh (Psidium guajava)", the mean of 5 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on guava
Whole fruit
One counted fruit in place of a sweet or a packet snack.
- 4.5 g of protein for every 100 kcal.
- One serving gives 2.2 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 12.9 g of fibre in a serving.
How guava fits a plan that loses fat and keeps muscle
IFCT 2017 lists white-flesh guava at 32 kcal and 8.6 g of fibre per 100 g. The seeds and skin carry much of that fibre, so eat it whole rather than as juice. A guava with salt and chilli is a classic Indian snack that happens to suit a calorie deficit perfectly.
Fibre slows eating, fills the stomach and keeps you satisfied, which matters most in the late afternoon when cravings peak. Swap the evening biscuits for a guava and the day's calories fall without any feeling of missing out.
Guava in an Indian kitchen
A firm, slightly underripe guava is crunchy and less sweet; a soft, fragrant one is sweeter. Eat the skin and seeds, which carry much of the fibre. Sliced guava with black salt and red chilli powder is the classic street snack, and an easy one to make at home. Pink and white guavas are close in nutrition. Guava juice and guava cheese lose the fibre and add sugar, so the whole fruit is the one to keep.
Pair it, or swap it
Guava with a small handful of roasted chana or peanuts adds protein. Sliced guava with chaat masala and lemon is a quick, crunchy snack.
Worth knowing
Pink guava is slightly higher in calories than white in IFCT 2017, though still low. Guava juice and guava cheese lose the fibre and add sugar.