How Many Calories Are In Guava? | Quick Facts Guide

Calories In Guava Fruit By Size And Serving

Guava is light on calories and heavy on fiber. The numbers shift with serving size, so it helps to see them side by side early.

Calorie Estimates For Common Guava Servings

Serving	Approx. Weight	Calories
Per 100 grams	100 g	68 kcal
1 fruit (small/medium)	~55 g	~37 kcal
1 cup slices	~165 g	~112 kcal
1 slice	~15 g	~10 kcal
200-kcal portion	~294 g	200 kcal

These values come from lab-based datasets used by dietitians and app builders. The MyFoodData guava entry lists the same serving set you see above, including the single fruit, the cup measure, and the 100-gram baseline from USDA-sourced data.

Planning snacks gets easier once you match fruit portions to your daily calorie needs. A small fruit can round out breakfast, while a full cup fits a bigger meal or a smoothie bowl.

Why The Calorie Count Stays Friendly

Guava is mostly water with a modest amount of natural sugars and a solid dose of fiber. That balance keeps calories low while helping you feel fed. A single fruit has about 3 grams of fiber, and the 100-gram base clocks in near 5 grams, so the texture feels dense without a big calorie load.

Sweetness varies by ripeness and variety. Pink types trend a touch sweeter and bring a deep color from lycopene, while white types taste a little milder. Either way, the calorie picture stays similar across common market varieties.

Macros And Micronutrients At A Glance

Beyond the headline number, guava brings useful nutrition in a small package. Per 100 grams, you’ll see modest protein, minimal fat, and a standout vitamin C number. That C value towers over citrus per gram, and it pairs well with iron-rich meals because vitamin C boosts non-heme iron uptake.

For labeling context, dietitians often compare foods against reference intakes. The NIH’s factsheet for vitamin C lists adult daily targets near 75–90 mg, which a single small guava can surpass on its own.

Per 100 Grams: What You Get

Here’s a compact view of the most useful numbers from lab references that consumers rely on.

Guava Nutrition Snapshot (Per 100 g)

Nutrient	Amount	Notes
Energy	68 kcal	Low for a sweet fruit
Carbohydrate	~14.3 g	Natural sugars + starch
Fiber	~5.0–5.4 g	Helps fullness
Protein	~2.5 g	Higher than many fruits
Fat	~1.0 g	Mostly unsaturated
Vitamin C	~228 mg	Well beyond daily target
Potassium	~417 mg	Pairs well with lower sodium meals
Lycopene (pink)	Present	Colorful carotenoid

Portion Ideas That Keep Calories In Check

Snack Pairings

Slice a small fruit and pair it with a few almonds or a spoon of Greek yogurt. The mix bumps protein while keeping the calorie tally near the 100–150 range for a tidy snack window.

Breakfast Bowls

Add a cup of guava to oats or chia pudding. The cup lands near 112 calories, and the fiber lowers the need for added sweetener. A squeeze of lime and a sprinkle of toasted coconut give big flavor for little energy cost.

Salads And Salsas

Dice half a cup and toss it over leafy greens with cucumber and mint. A light citrus vinaigrette ties it together. The pop of sweetness means you can skip candied nuts or heavy dressings.

Whole Fruit Versus Juice

Juice can taste great, but you lose most of the fiber that helps satiety. If you’re counting calories, a glass goes down fast and can overshoot your target without much fullness. Eating the fruit slows the pace and brings texture that turns a snack into something satisfying.

Carb Quality, Blood Sugar, And Timing

With fiber front and center, guava lands on the friendlier side of the carb spectrum for many people. Pair it with protein at breakfast or before a workout for steady energy. Late-night servings work too; just keep the portion small if you’re managing daily totals.

Meal Planning: Fit Guava Into The Day

200–300 Calorie Snack Windows

One cup of slices plus 15–20 grams of protein (such as skyr or cottage cheese) makes a compact mini-meal. The fruit brings flavor and vitamin C; the protein covers staying power.

Lower-Calorie Dessert Swaps

Chilled wedges with a pinch of sea salt and chili powder deliver a dessert-like finish after dinner. If you crave something creamy, blend half a cup with ice and a splash of milk for a quick sorbet-style sip.

Buying, Storing, And Prepping

How To Pick Good Fruit

Look for a fragrant aroma and a slight give when pressed. Green skin ripens to yellow with small soft spots. Pink-fleshed fruit often smells stronger; white flesh tends to be gentler on the nose.

Storage Tips

Let firm fruit ripen on the counter, then move it to the fridge for two or three days. Keep slices in a sealed container and eat within 24 hours for the best texture and vitamin C retention.

Prep Shortcuts

Rinse, trim the ends, and slice into rounds or wedges. The thin skin is edible and carries fiber, so there’s no need to peel. A quick toss with lime and a pinch of salt perks up flavor without adding many calories.

How This Calorie Data Is Built

Nutrition teams compile lab values into large public databases. Consumer-facing tools then format those values into friendly serving sizes. The numbers you saw up top match the 100-gram baseline, the single fruit (~55 g), and the cup (~165 g) shown on the widely used dataset page linked earlier.

FAQ-Style Clarifications (No FAQs Section, Just Answers In Flow)

Does Size Change The Calorie Picture A Lot?

Bigger fruit carries more pulp, so energy climbs with weight. A small fruit sits near 37 calories; a large one can reach the 50–60 range. Using the 100-gram baseline keeps comparisons simple across varieties.

Is Guava A “Free” Food When Dieting?

No food is truly free, but this one is friendly. You get volume, fiber, and brightness for modest energy. That’s a helpful combo when you want a sweet bite without a heavy load.

What About Vitamin C Overload?

It’s easy to clear a day’s target with a single fruit. That’s fine. Vitamin C is water-soluble, and typical meals land well below the adult upper limit on the NIH page linked above. The bigger win is how C helps iron absorption when meals include beans or greens.

Round Out Your Produce Mix

Keep guava in rotation alongside berries, kiwi, and citrus. That variety spreads flavors and textures through your week while keeping the calorie profile steady. If snacks feel samey, switch the cut: circles for dipping, cubes for mix-ins, thin wedges for fruit boards.

Want a refresher on fiber targets? Try our recommended fiber intake guide.