Why You Should Be Eating More Guava Fruit

Compared to more staple fruits like apples or berries, the guava fruit is easy to overlook. You might be hard-pressed to find raw guava in mainstream grocery stores such as Trader Joe's or Whole Foods, yet it's frequently found in smaller markets and family-owned wholesalers — and, as you'll soon find out, this fruit is worth tracking down.

What makes guava fruit so interesting is that there are so many varieties (more on that later). You could be holding two different types of guava and not even realize they are from the same fruit family. But each kind of guava fruit is uniquely nutritious, so no matter which you find, grab it! Here's what you should know about the guava fruit:

What Is Guava?

Guava is a tropical fruit typically grown in Mexico, the Caribbean, and parts of Central and South America. Guava fruit grows on three varieties of trees within the myrtle family: Psidium guajava, which produces tropical guava; Psidium cattleianum, which grows strawberry guava; and Acca sellowiana, which grows pineapple guava.

As the guava has become more widely cultivated, a multitude of cross-breed and hybrid varieties have been created, but we'll focus on the primary varieties that you'll hear about most often.

If you're wondering what guava tastes like, there's no one simple answer. Many people mistakenly think that guava tastes kind of like a hybrid of strawberry and pear, but the truth is that each type of guava has distinct notes and subtle flavor differences; no two are exactly alike.

Guava Nutrition Facts

Most research about guava benefits has centered around the guava leaves rather than the guava fruit, explains Eliza Savage, M.S., a registered dietitian based in New York City. "Guava leaves are rich in phenolic compounds that have antibacterial effects, which may prevent infectious and parasitic diseases such as candida [yeast] and staph infections," she says. However, guava leaves are primarily used medicinally and should not be eaten raw like the fruit.

"Guava is a delicious tropical fruit, high in vitamin C, and a great source of dietary fiber," adds Ella Davar, R.D., C.D.N., an integrative nutritionist in New York City. (And that goes for all types of guava fruit.) "Raw guava is typically low in calories and has only 37 kcal per medium fruit," she notes. In addition to vitamin C and fiber, this tropical fruit is rich in antioxidants and contains large amounts of magnesium, potassium, calcium, and vitamin A.

Here is a nutrition snapshot for 1 cup of guava, according to the United States Department of Agriculture (USDA):

• 112 calories
• 4 grams protein
• 1.5 grams total fat
• 24 grams carbohydrate
• 9 grams fiber
• 15 grams sugar
• 376 milligrams vitamin C

Health Benefits of Guava

The guava fruit contains a variety of antioxidants that fight inflammation and improve heart health, digestion, and overall well-being, says Savage. Here's a breakdown of all the ways in which guava actively supports your health.

Regulates Digestion

If you often face issues such as diarrhea and constipation, or if you have IBS (irritable bowel syndrome), guava is a high-fiber option to mitigate gastrointestinal issues and optimize digestion, recommends Davar. The dietary fiber in guava contributes to a healthy gut microbiome, she says. The microbiome in your gut balances healthy and unhealthy microbes in your intestines, which controls digestion, weight gain, cholesterol levels, blood sugar, and even immunity, she explains.

Boosts Immunity

All that fiber has a big payoff: A 2011 study from the National Library of Medicine (NLM) of half a million people aged 50 to 71 years old showed that dietary fiber lowered the risk of death from cardiovascular, infectious, and respiratory diseases by 24 to 56 percent in men and 34 to 59 percent in women.

And in Mexico and parts of Africa, Asia, and Central America, guava leaf extract has historically been used "as folk medicine […] due to its pharmacologic activities," reports the International Journal of Phytomedicine and Phytotherapy. The journal highlights the antibacterial properties in the guava leaf that reduce the growth of bacteria and are often used to treat coughs and swollen gums, plus act as an anti-viral agent to prevent an infection.

In addition, guava fruits' high concentration of "vitamin C has been shown to enhance iron absorption. It captures non-heme iron and stores it in a form that is easily absorbed by your body," explains Davar.

Maintains Blood Sugar Levels

"Diets high in fiber decrease the risk for type 2 diabetes by slowing down gastric emptying and intestinal absorption of glucose, which helps to control blood sugar levels and prevent spikes," says Davar. Additionally, guava leaf extract may improve hypoglycemia and glucose metabolism in those with type 2 diabetes, per a study published in Phytotherapy Research. The study showed that type 2 diabetic rats who had long-term feedings of either the aqueous or ethanol extract of guava leaves had significantly reduced blood sugar levels and increased insulin levels. (You need to watch out for these diabetes symptoms.)

Helps Fight Cancer

Research has suggested that the properties in guava leaves might act as possible prevention and treatment of some cancers. One study in the International Journal of Medicine suggests that lycopene-rich extracts obtained from red guava fruit can induce apoptosis (or the body's natural process of killing cells) in estrogen receptor-positive breast cancers. Another study by the National Center for Biotechnology Information (NCBI) explains how dietary fiber, abundant in guava fruit, decreases the risk of developing colon cancer by "reducing digestion and absorption of macronutrients and decreasing the contact time of carcinogens with the intestinal lumen."

A third study published by the American Association for Cancer Research determined that some properties of guava leaves can block signals in the body that lead to the development of tumors. So, while there's no proof that drinking guava leaf tea will prevent cancer, it's not a bad way to start or end your day regardless.

Strengthens Vision

According to the Harvard School of Public Health, daily intake of vitamins A and C (both found in guava), supports eye health. Vitamin C, in particular, slows the progression of age-related macular degeneration and subsequent vision loss.

Supports Reproductive Health

Vitamin C and folate are two naturally occurring nutrients found in guava that are important for fetal development during pregnancy. According to the National Institutes of Health (NIH), folate, a B vitamin, allows your cells to divide and helps your body create DNA and genetic material for the fetus. "During pregnancy, folic acid is critical for preventing neural tube defects in babies," says Savage. "The RDA [recommended dietary allowance] is usually about 400–600 mcg per day," she notes. For reference, one guava fruit contains 27 mcg (micrograms) of folate, according to the USDA. While guava should not be the sole source of folate in your diet, it could be a great addition to the folate in a prenatal vitamin, adds Savage. Not only that, but the 376 mg of vitamin C in guava promotes fetal growth, reports the NLM. (Psst, you can get these essential nutrients in prenatal vitamins too.)

Promotes Healthy Skin

"Guava's vitamin C is a powerful antioxidant that protects against damage by free radicals and is essential for the creation of collagen, which provides structural support for your skin and nails," says Davar. One study from the NLM also suggests that tropical guava leaf extract may even be beneficial in treating acne due to its anti-inflammatory properties. While the verdict is still out on whether guava-infused products are worth the hype, you can try it out yourself with Glow Recipe's Guava Vitamin C Dark Spot Serum (Buy It, $45, sephora.com) or Paula's Choice Omega+ Complex Moisturizer (Buy It, $37, sephora.com).

However, "there is limited data to suggest that guava extract, which contains phytochemicals, may help reduce sebum [the natural oils that coat and moisturize skin] protection," which can also clog pores and cause acne, says New York City-based dermatologic surgeon Mary L. Stevenson, M.D. "And methanol extract from the guava fruit may inhibit pathways by which UV damage to the skin, including the creation of pigment, may be reduced. For my own patients, I recommend different topicals, treatments, and prescriptions for acne or UV damage which are first-line treatments with solid evidence behind them," she explains.

How to Buy and Eat Guava

To reap the most health benefits of guava's fiber content, guava is best eaten raw, says Davar. "I recommend eating raw guava as a snack or a dessert, typically cut into quarters or eaten like an apple (some people eat with a pinch of salt and pepper)," she adds. The guava skin and seeds are completely edible, just make sure the fruit is ripe (soft to the touch when gently squeezed, similar to an avocado). Depending on what flavor you're going for, there are plenty of guava fruit varieties to choose from.

Strawberry guava, for instance, produces juicy, tart, strawberry-flavored fruit with a cream-colored interior. These round fruits display either a deep red or yellow color, according to the U.S. Forest Service. They are slightly larger than traditional strawberry guava, and have a more — you guessed it — lemony flavor.

Pineapple guava is kind of shaped like a pineapple, but that's where the similarities end. This kind of guava fruit is yellow-green and emits a fragrant floral scent when ripe.

Tropical guava, the kind you'll most easily find in markets, presents itself as either pink or white and is by far the most varied guava in terms of appearance and flavor. One type of pink tropical guava is the Red Malaysian guava, or Thai Maroon guava, which has reddish-brown skin with bright pink flesh inside and has a high water content, much like a watermelon.

Mexican Cream guava, a type of white tropical guava, is also called tropical yellow guava and has bright yellow skin and soft cream-colored flesh. It's known for its sweet yet zesty flavor with hints of pineapple and passionfruit. China White guava is a tropical guava fruit with yellow-green skin, a creamy white interior, and a notoriously sweet flavor profile.

Looking for ways to incorporate guava into your daily eating regimen? Let these ideas serve as inspo.

In a juice. You can add fresh guava fruit slices to any juice for an extra burst of flavor. "In Latin American countries, the guava-based beverage 'agua fresca' is very popular," says Davar. Agua fresca is made with fruit, water, lime juice, and your choice of sweetener, such as raw sugar or honey. (You can use a natural sweetener such as allulose too.)

In a salad. If you're looking to switch up your go-to fruit salad, try adding guava into the mix. The crunchy fruit pairs well with other tropical fruits like mangos, bananas, and pineapples, says Kellyann Petrucci, M.S., N.D., nutrition expert and author of Dr. Kellyann’s Bone Broth Breakthrough. 

In sauces. Red guavas can be used as a base for salted products like sauces and serves as a great substitute for tomatoes, especially to minimize the acidity, says Davar. Just keep in mind that guava fruit has high sugar content (about 5 grams per whole fruit), so you'll want to avoid going overboard, she says.

On toast. "Because of its high level of pectin, guavas are extensively used to make candies, preserves, and jams to serve on a toast," says Davar. When sugar is added to pectin (a soluble fiber) and water, the pectin-water balance breaks down, forming the gelatinous texture that is used in jelly. Therefore, the basis of most guava jam recipes and products such as Guava Gourmet Guava Jam (Buy It, $30, amazon.com) is sugar, the pectin from the guava, and heat.

For a delicious dish using both raw guava and natural guava juice, follow the guava recipe below, courtesy of Davar.

Pomegranate and Guava Fruit Salad Recipe

Total time: Approximately 10–15 minutes

Ingredients:

• 6 guavas
• 2 cups cold water
• 3 tablespoons fresh lemon juice
• 1/2 teaspoon raw honey
• 4 cups pomegranate arils
• 1 tablespoon hemp or sesame seeds (optional)

Directions:

1. Cut guavas in half, then peel and seed guava fruit. Cut guava fruit into small cubes and place in a bowl. Retain seeds and peel separately.
2. Make guava juice: Place guava peel and seeds in a blender, then add water, lemon juice, and honey. Blend on medium speed until smooth, about 2 minutes.
3. Run the guava juice through a sieve to get rid of any pulp or waste. Add more honey or sugar for taste, as needed.
4. Make the salad: Mix guava cubes and pomegranate arils with strained guava juice in a bowl.
5. Optional: Add sesame or hemp seeds for extra flavor, crunch, and fiber.