Guava: nutrition and how to use it

Fun facts

• 100g of guava gives 228.3mg of vitamin C, more than four times an orange (53.2mg). One small guava easily beats an orange for vitamin C.
• Guava also has 5.4g of fiber, 417mg of potassium and 2.5g of protein per 100g, high for a fruit. Sugar is moderate at 8.9g.
• Pink guava gets its color from lycopene, the same pigment that makes tomatoes and watermelon red.
• Vietnamese eat crunchy guava dipped in chili salt, juice pink guava, and enjoy varieties like xa li and nu hoang fresh. Skin and seeds are both edible.

Choosing and storing

For crunch, choose bright green, firm, smooth fruit. For soft and fragrant, choose fruit turning pale yellow with a clear aroma. Guava ripens fast at room temperature, softening in a day or two. The fridge keeps it crisp for a few more days. Eat cut guava right away, since vitamin C fades with air exposure.

Cooking it well

Guava is almost always eaten raw, which is also the best way to keep its vitamin C. Wash well and eat the skin, since the skin and the flesh just beneath it hold plenty of nutrients. Vitamin C helps your body absorb iron from plants, so a plate of guava after a meal with greens and beans is a great pairing. More on this in iron-rich foods and absorption.

Frequently asked questions