Guava probably is one of the most underrated fruits and often looked upon as a seasonal fare with not much nutritional value being ever attached to it. But of late it seems to be getting its due with more and more nutrition experts coming out and speaking in its favour. It is also among the most affordable ways to add a real nutrition boost to an Indian plate. It packs far more vitamin C and micronutrients than many “fancier” fruits, while being easy to snack on, slice into salads, or blend into chutneys and drinks.
Why one guava a day is a must
Guava is often called a desi superfruit for good reason. A 100 gram serving gives about 68 kcal, roughly 14 g carbs, 5.4 g fibre, 2.5 g protein and less than 1 g fat, with a huge hit of vitamin C and a decent amount of potassium and folate. Adult men need about 90 mg of vitamin C per day, while adult women need 75 mg and about 100 gms of guava contains approximately 228 mg. Guava is low on calories and has a high amount of antioxidants that support immunity, gut health and skin. Because it is rich in fibre and water, guava keeps you fuller for longer and supports smoother digestion. The mix of fibre, low calories and low glycaemic impact makes it a smart choice for people watching weight, blood sugar or cholesterol.
| Nutrient | Amount per 100g | Notes | |
|---|---|---|---|
| Calories | 68 kcal | Low calorie, suitable for weight management | |
| Carbohydrates | 14 g | Provides energy with low glycemic impact | |
| Dietary Fiber | 5.4 g | Supports digestion, gut health and satiety | |
| Protein | 2.5 g | Moderate protein for fruit | |
| Fat | <1 g | Very low fat | |
| Vitamin C | 228 mg | Over 200% of daily needs; boosts immunity & collagen | |
| Potassium | 417 mg | Heart health, blood pressure regulation | |
| Folate | 49 µg | Supports cell function and pregnancy health |
Why make it a habit
- Eating one guava a day in season can help in several ways:
- The very high vitamin C content supports immune function and collagen formation for skin and tissues.
- The fibre feeds gut bacteria, supports regular bowel movements and helps you feel satisfied after eating.
- Potassium, fibre and a low sodium, low fat profile are good for blood pressure, cholesterol and weight management as part of an overall balanced diet.
- In the Indian context, guava is seasonal, widely available and usually cheaper than imported fruits with similar or lower nutrition.
Best time to eat guava (and why)
- Most nutrition and Ayurveda-leaning guidance agrees that fruits, including guava, are best eaten during the day rather than late at night. You can have guava:
- In the morning on a relatively light stomach to make the most of its fibre and vitamin C for digestion and immunity.
- Mid-morning or early afternoon, about 1–2 hours after a meal, so the fruit digests well without getting “trapped” under a heavy meal.
- Some sources caution against eating large amounts of very hard, unripe guava on a completely empty stomach if you have a sensitive gut, because the fibre can feel too rough. In general, a ripe but firm guava in the morning or as a daytime snack is a safe, practical thumb rule for most healthy adults.
4 guava recipes that are perfect snacks
Guava Feta Salad
Cut a ripe guava in wedges and keep aside. Toast almonds walnuts and slightly crush them. Make a dressing with honey, mustard, black pepper and salt. Now assemble them all together and top with 50 grams of crumbled feta cheese. This dish serves as a perfect breakfast for those who want to eat light.
Guava Chaat
For this dish take slightly ripe and firm guavas and cut them in cubes. Cut one banana and 50 gms papaya in cubes. Now mix them all together, add some chaat masala, juice of one lemon, black salt and some green chutney. Add some toasted peanuts. Now mix well and enjoy.
Guava Smoothie
In a blender add ripe guava, black salt, half teaspoon brown sugar, one tsp peanut butter, some crushed mint leaves. Blend well. Strain and serve with a sprinkle of black salt and red chilli powder.
Guava Chutney
Take one ripe guava, a ball of seedless imli, salt and sugar to taste, a hanful of roasted peanuts and one green chilli. Make a smooth chutney. Top with some mustard oil and serve.Images Courtesy: istock