All fruits are healthy, and guava is no exception. There are two kinds of guava, the common variety and the strawberry guava, and both are low in fat and calories and supply a healthy dose of certain vitamins and minerals. Beyond the nutritional benefits, the compounds in guava might also offer protective benefits against certain medical conditions.
One cup of common guava contains 112 calories and about 1.6 grams of fat, of which 0.5 gram is saturated. The remainder of the fats are unsaturated and thus good additions to your diet because they help lower cholesterol levels and protect your heart health. A cup of strawberry guava, a smaller variety of the fruit, has 168 calories and 1.5 grams of fat, of which 0.42 gram is saturated. Common guava supplies 4.2 grams of protein per cup, and the same amount of strawberry guava delivers 1.4 grams.
Facts on Fiber
Guava is an impressive source of fiber, a nutrient that helps your digestive system work normally and might cut your risk of certain health problems, such as high cholesterol, according to the U.S. Department of Agriculture. A cup of common guava delivers 8.9 grams of fiber. Strawberry guava is even better with 13.2 grams of fiber per cup. That translates to 53 percent of the 25 grams of fiber women need each day and 35 percent of the 38 grams men should have daily.
Vitamins and Minerals
With 688 milligrams of potassium, a cup of common guava supplies 15 percent of the 4,700 milligrams of the mineral you need each day. A cup of strawberry guava delivers 712 milligrams of potassium. The vitamin C content of guavas is impressive as well. A cup of common guava supplies about 377 milligrams of vitamin C. The same amount of strawberry guava contains 90.3 milligrams of vitamin C, which is more than the 75 milligrams of vitamin C that women need each day and is 100 percent of the 90 milligrams men require daily. You'll get a good dose of vitamins A and K, too.
Getting Guava into Your Diet
According to the Harvard School of Public Health, eating plenty of fruit, such as guava, as well as vegetables, can help reduce your risk of high blood pressure and heart disease. Eating at least five servings of fresh produce each day can also boost your gastrointestinal health and ward off certain age-related eye disorders. One way to reach your daily fruit goal is to add guava to your diet. Chop the fruit over a bowl of cold breakfast cereal or puree the fruit into your favorite smoothie. For a spicy snack, sprinkle chopped guava with chili powder just before eating it.
- USDA National Nutrient Database: Guavas, Common, Raw
- USDA National Nutrient Database: Guavas, Strawberry, Raw
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010
- University of Maryland Medical Center: Vitamin A
- University of Maryland Medical Center: Vitamin K
- University of Maryland Medical Center: Vitamin C
- University of Maryland Medical Center: Potassium
- Harvard School of Public Health: Vegetables and Fruit