Calories in Guavas: Nutrition Facts & Serving Sizes
Per 1 cup (165g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Guava is a tropical fruit with 68 calories per 100g and an extraordinary vitamin C content of 228.3mg per 100g, which is roughly 254% of the daily recommended intake in a single 100g serving. One whole guava (55g) contains only 37 calories with 3g of fiber and 4.9g of natural sugar. The fiber-to-sugar ratio is notably favorable compared to most fruits, helping moderate blood sugar response. Beyond vitamin C, guava provides 417mg of potassium per 100g and 49mcg of folate per 100g. With 2.6g of protein per 100g, it is higher in protein than most fruits. Low in fat and calories with solid fiber content, guava is a nutrient-dense fruit that fits well into a fitness-focused diet as a post-workout snack or to support immune function during heavy training blocks.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fruit, without refuse (55g) | 37.4 | 1.4g | 7.9g | 0.6g | 3g |
| 1 cup (165g) | 112.2 | 4.3g | 23.6g | 1.7g | 8.9g |
| 100g | 68 | 2.6g | 14.3g | 1g | 5.4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 68 | 3% |
| Protein | 2.6g | 5% |
| Total Fat | 1g | 1% |
| Saturated Fat | 0.3g | 2% |
| Total Carbohydrates | 14.3g | 5% |
| Dietary Fiber | 5.4g | 19% |
| Sugars | 8.9g | 18% |
| Sodium | 2mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.3g | 0% |
| Calcium | 18mg | 1% |
| Iron | 0.3mg | 2% |
| Potassium | 417mg | 9% |
| Vitamin A | 31mcg | 3% |
| Vitamin C | 228.3mg | 254% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 22mg | 5% |
| Phosphorus | 40mg | 3% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.6mcg | 1% |
| Folate | 49mcg | 12% |
| Thiamin (B1) | 0.1mg | 8% |
| Niacin (B3) | 1.1mg | 7% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Guavas
Guava is arguably the most vitamin C-dense whole food you can eat. At 228.3mg per 100g, it contains more than twice the vitamin C of an orange per gram. Vitamin C is a potent antioxidant that supports immune function, collagen synthesis for connective tissue repair, and reduces oxidative stress generated during intense training. For anyone pushing hard in the gym, consistent vitamin C intake matters for recovery.
The fiber content of 5.4g per 100g is high for a tropical fruit and supports digestive health, slows carbohydrate absorption, and helps manage blood sugar levels after eating. This makes guava a smarter fruit choice for those tracking carbs or managing insulin sensitivity.
Folate at 49mcg per 100g supports DNA synthesis, cell repair, and red blood cell formation. Potassium (417mg per 100g) is an important electrolyte for muscle contractions, hydration, and blood pressure regulation. Consistent potassium intake is relevant for athletes who lose electrolytes through sweat.
Guava also provides 31mcg of vitamin A per 100g, which supports vision, immune health, and skin integrity, along with vitamin E (0.7mg) for cellular antioxidant protection.
Dietary Considerations
Guava is naturally vegan, gluten-free, and dairy-free, making it universally compatible with almost every dietary approach. At 68 calories and 14.3g of carbs per 100g, it is not ideal for strict keto diets. However, the 5.4g of fiber reduces the net carb count to about 8.9g per 100g, which may fit into targeted keto or cyclical approaches. For weight loss, guava is an excellent choice: it is low in calories, high in fiber, and extremely nutrient-dense. Paleo diets include it freely. The naturally low glycemic impact from the fiber content makes it suitable for diabetic-friendly eating plans. It is whole30 compliant and fits any whole-foods-based diet.
Daily Intake (100g)
100g of guava provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in guava?
Guava has 68 calories per 100g. One whole guava (55g) contains approximately 37 calories. A cup of guava (165g) provides about 112 calories. It is a low-calorie, nutrient-dense fruit.
Is guava good for weight loss?
Yes, guava is excellent for weight loss. It is low in calories (68 per 100g), high in fiber (5.4g per 100g), and loaded with micronutrients. The fiber slows digestion and helps you feel full, reducing overall calorie intake. The high vitamin C content also supports fat metabolism during aerobic exercise.
How much protein in guava?
Guava contains 2.6g of protein per 100g, making it one of the higher-protein fruits available. A whole fruit provides 1.4g of protein and a cup provides 4.3g. While not a significant protein source on its own, it contributes more than most other fruits.
How much vitamin C is in guava?
Guava contains an exceptional 228.3mg of vitamin C per 100g, which is roughly 254% of the recommended daily intake. One whole guava (55g) provides approximately 125mg of vitamin C. This makes guava one of the highest natural sources of vitamin C available, far exceeding oranges.
Is guava high in sugar?
Guava contains 8.9g of natural sugar per 100g, which is moderate compared to many tropical fruits. One whole fruit has about 4.9g of sugar. The 5.4g of fiber per 100g slows sugar absorption, resulting in a more gradual blood sugar response than fruits with similar sugar content but less fiber.
Can you eat guava on a keto diet?
Guava is not ideal for strict keto due to 14.3g of carbs per 100g. However, the 5.4g of fiber drops net carbs to about 8.9g per 100g. A small portion (half a fruit, roughly 28g) would have around 2.5g of net carbs, which some people in flexible or targeted keto approaches can accommodate.
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