Nothing tastes quite like a guava. Slightly tangy with a mild strawberry-like tropical sweetness, its vibrant flavor and color only hint at the nutritional benefits the guava brings to the table.
Guavas, which are native to Mexico, as well as other areas in Central and South America and the Caribbean, can be used in both sweet and savory dishes alongside other tropical fruits, cheese, baked goods and even meat.
The brightly-colored fruit holds a particularly special significance in Filipino culture, Grace Derocha, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
Not only is guava found in many traditional dishes, she says, “but it’s also a symbol of resilience because guava can grow in tough conditions, and they’re often found in rural areas all throughout the Philippines.”
And there are plenty of health reasons to eat more guava, too, Shelly Wegman, registered dietitian at UNC Rex Nutrition Services, tells TODAY.com.
“Guavas are also very high in antioxidants, vitamin C, potassium and fiber,” she says, which means they can aid in gut health, heart health, immunity and a lot more.
Guava nutrition
One whole raw guava contains:
- 157 calories
- 1.4 grams protein
- 7.9 grams carbohydrates
- 3 grams fiber
- 5 grams sugar
With a good helping of gut- and heart-healthy fiber with relatively low sugar content, guavas are a nutrient-packed fruit with a lot of possible health benefits.
Guava benefits
Guavas come with a ton of nutritional benefits, including major doses of vitamin C, fiber, antioxidants and more.
One guava fruit provides 125 milligrams of vitamin C, which exceeds your daily recommended value and is about double that found in an orange. All that vitamin C supports your immune system, Wegman says.
Guava is also one of the best natural food sources of fiber, the experts say. The 3 grams of fiber that guavas give you is about 12% of the fiber you should try to get in a day, Wegman says, which is a significant boost. A whole cup of guava gets you a whopping 8 grams of fiber.
“The soluble fiber found in guavas can help improve heart health, reduce blood pressure and the bad cholesterol,” Wegman says. Guavas also contain potassium, which further supports heart health, Derocha adds.
And there’s research to support that: Wegman points to a 12-week study in which participants ate guava before their meals. The results suggested that the guava consumption helped participants consume fewer fatty acids and carbohydrates, resulting in better blood pressure and cholesterol numbers.
That fiber content means guava can help prevent constipation as well, Wegman adds.
Guava also provides a bit of vitamin B9, also called folate, “which is a big one,” Derocha explains, because it can sometimes be challenging to get enough B vitamins from non-meat sources.
Derocha also notes that guava is a good source of magnesium, which is “having a moment,” she says. “A lot of people are looking to get that magnesium, not only as a natural sleep and relaxation aid, but also to help keep you regular,” Derocha explains.
Does guava leaf have health benefits too?
There is some research about the possible benefits of guava leaf and guava leaf extract, Wegman says, and “some are showing impressive benefits for blood sugar and heart health.”
But the majority of those studies have been done in animals or lab settings, not humans. Even studies that do involve humans don’t include enough participants to be confident in the results, Wegman says. That means “there’s not enough data to promote using guava leaf extract at this time,” Wegman says.
“The research is iffy,” Derocha agrees. But if someone wants to manage their blood sugar and is already making other lifestyle changes (possibly including medication), then this could be another little boost, she says.
Best ways to use guava
Guava has a mildly sweet and slightly tart flavor often compared to that of a strawberry or pear, which makes it a great ingredient in smoothies and popsicles, the experts say. The bright pink variety also makes a visually impressive addition to salads. And the entire fruit is edible — including the seeds.
The tangy sweetness of guava also pairs well with meat. “You can make a guava paste and use that to make your own tangy barbecue sauce,” Wegman says.
Similarly, Derocha loves to add guava to both sweet and savory Filipino dishes like sinigang, a pork soup that sometimes includes tart guava. She also makes her own guava jam, and she’s a fan of including guava in baked goods, like muffins. Guava and cream cheese is also a classic combination in Latin American pastries.
Finally, Derocha notes that guava juice can be a flavorful addition to both cocktails and mocktails.
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