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Guava nutrition, glycemic index, calories, net carbs & more

Guavas, common, raw
*all the values are displayed for the amount of 100 grams

Guava Glycemic index (GI)

31
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on March 09, 2021
Education: General Medicine at YSMU

Guava is a tropical fruit rich in many vitamins. Depending on growing conditions and the level of ripeness, the carbohydrate content in guavas can considerably differ. Because of this, the glycemic index for guavas from different parts of the world greatly varies.

The glycemic index of guavas from South America has been calculated to be very low, equal to 12±11.3 (1).

Guava from Taiwan has been demonstrated to have a GI of 31.1±5.1 in healthy individuals and a slightly higher GI of 32.8±5.2 in people with diabetes (2). Similarly, Nigerian guavas have been researched to have a GI of 32.25±0.62 (3), while guava bites from Singapore have a GI of 29 (4). All four of these studies find guavas to have a low glycemic index.

And lastly, one study has found guavas from India to have a high GI of 78 (5).

Due to their high polyphenol levels, guavas have the potential to control blood glucose release and decrease insulin (6).

Guava fruit without peel has been found to be more effective in lowering blood glucose. It could be used as a supplement to improve blood pressure, blood sugar, and lipid parameters (7).

Guava leaf tea has also expressed antidiabetic activities by suppressing postprandial blood glucose elevation (8).

As a whole, most studies find guava to be a low glycemic index fruit with potential antidiabetic qualities.

References

  1. https://www.researchgate.net/publication/276419240
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208016/
  3. https://www.sciencedirect.com/science/article/pii/S235261811500027X
  4. https://pubmed.ncbi.nlm.nih.gov/28972240/
  5. A Study of Glycemic Index of Ten Indian Fruits by an Alternate Approach
  6. https://www.mdpi.com/2076-2615/10/9/1714/pdf
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5071920/
  8. https://link.springer.com/article/10.1186/1743-7075-7-9
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: March 09, 2021

Important nutritional characteristics for Guava

Guava
31 (low)
Insulin index ⓘ
N/A
Calories
68
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
8.92 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 fruit, without refuse (55 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-6.8 (alkaline)
90% Vitamin C
83% Fiber
83% Potassium
77% Vitamin A
71% Copper
Explanation: The given food contains more Vitamin C than 90% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Potassium, Vitamin A, and Copper.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 6% 10% 16% 18% 37% 1% 7% 77% 20% 4% 5%
Calcium: 18 mg of 1,000 mg 2%
Iron: 0.26 mg of 8 mg 3%
Magnesium: 22 mg of 420 mg 5%
Phosphorus: 40 mg of 700 mg 6%
Potassium: 417 mg of 3,400 mg 12%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 0.23 mg of 11 mg 2%
Copper: 0.23 mg of 1 mg 26%
Manganese: 0.15 mg of 2 mg 7%
Selenium: 0.6 µg of 55 µg 1%
Choline: 7.6 mg of 550 mg 1%

Mineral chart - relative view

Potassium
417 mg
TOP 17%
Copper
0.23 mg
TOP 29%
Magnesium
22 mg
TOP 54%
Manganese
0.15 mg
TOP 56%
Calcium
18 mg
TOP 57%
Phosphorus
40 mg
TOP 80%
Zinc
0.23 mg
TOP 83%
Iron
0.26 mg
TOP 87%
Selenium
0.6 µg
TOP 88%
Choline
7.6 mg
TOP 89%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 15% 0% 761% 17% 10% 21% 28% 26% 37% 0% 7%
Vitamin A: 624 IU of 5,000 IU 12%
Vitamin E : 0.73 mg of 15 mg 5%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 228.3 mg of 90 mg 254%
Vitamin B1: 0.067 mg of 1 mg 6%
Vitamin B2: 0.04 mg of 1 mg 3%
Vitamin B3: 1.084 mg of 16 mg 7%
Vitamin B5: 0.451 mg of 5 mg 9%
Vitamin B6: 0.11 mg of 1 mg 8%
Folate: 49 µg of 400 µg 12%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.6 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin C
228.3 mg
TOP 10%
Vitamin A
624 IU
TOP 23%
Folate
49 µg
TOP 35%
Vitamin E
0.73 mg
TOP 51%
Vitamin B5
0.451 mg
TOP 62%
Vitamin K
2.6 µg
TOP 62%
Vitamin B6
0.11 mg
TOP 62%
Vitamin B1
0.067 mg
TOP 63%
Vitamin B3
1.084 mg
TOP 68%
Vitamin B2
0.04 mg
TOP 84%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

3% 15% 81% 2%
Protein:
Daily Value: 5%
2.55 g of 50 g
5%
Fats:
Daily Value: 1%
0.95 g of 65 g
1%
Carbs:
Daily Value: 5%
14.32 g of 300 g
5%
Water:
Daily Value: 4%
80.8 g of 2,000 g
4%
Other:
1.38 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 24% 28% 20% 19% 11% 5% 2% 15% 10%
Tryptophan: 22 mg of 280 mg 8%
Threonine: 96 mg of 1,050 mg 9%
Isoleucine: 93 mg of 1,400 mg 7%
Leucine: 171 mg of 2,730 mg 6%
Lysine: 72 mg of 2,100 mg 3%
Methionine: 16 mg of 1,050 mg 2%
Phenylalanine: 6 mg of 1,750 mg 0%
Valine: 87 mg of 1,820 mg 5%
Histidine: 22 mg of 700 mg 3%

Fat type information

0.272% 0.087% 0.401%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g

Fiber content ratio for Guava

8.92% 5.4%
Sugar: 8.92 g
Fiber: 5.4 g
Other: 0 g

All nutrients for Guava per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 48% 8.92g 6.1 times less than Chocolate Chocolate
Protein 6% 74% 2.55g 1.1 times less than Broccoli Broccoli
Fats 1% 75% 0.95g 35.1 times less than Cheese Cheese
Carbs 5% 42% 14.32g 2 times less than Rice Rice
Calories 3% 81% 68kcal 1.4 times more than Orange Orange
Sugar N/A 41% 8.92g Equal to Coca-Cola Coca-Cola
Fiber 22% 17% 5.4g 2.3 times more than Orange Orange
Calcium 2% 57% 18mg 6.9 times less than Milk Milk
Iron 3% 87% 0.26mg 10 times less than Beef Beef
Magnesium 5% 54% 22mg 6.4 times less than Almond Almond
Phosphorus 6% 80% 40mg 4.6 times less than Chicken meat Chicken meat
Potassium 12% 17% 417mg 2.8 times more than Cucumber Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread White Bread
Zinc 2% 83% 0.23mg 27.4 times less than Beef Beef
Copper 26% 29% 0.23mg 1.6 times more than Shiitake Shiitake
Vitamin A 12% 23% 624IU 26.8 times less than Carrot Carrot
Vitamin E 5% 51% 0.73mg 2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 254% 10% 228.3mg 4.3 times more than Lemon Lemon
Vitamin B1 6% 63% 0.07mg 4 times less than Pea Pea
Vitamin B2 3% 84% 0.04mg 3.3 times less than Avocado Avocado
Vitamin B3 7% 68% 1.08mg 8.8 times less than Turkey meat Turkey meat
Vitamin B5 9% 62% 0.45mg 2.5 times less than Sunflower seed Sunflower seed
Vitamin B6 8% 62% 0.11mg 1.1 times less than Oat Oat
Folate 12% 35% 49µg 1.2 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 62% 2.6µg 39.1 times less than Broccoli Broccoli
Tryptophan 0% 92% 0.02mg 13.9 times less than Chicken meat Chicken meat
Threonine 0% 90% 0.1mg 7.5 times less than Beef Beef
Isoleucine 0% 91% 0.09mg 9.8 times less than Salmon Salmon
Leucine 0% 90% 0.17mg 14.2 times less than Tuna Tuna
Lysine 0% 93% 0.07mg 6.3 times less than Tofu Tofu
Methionine 0% 94% 0.02mg 6 times less than Quinoa Quinoa
Phenylalanine 0% 98% 0.01mg 111.3 times less than Egg Egg
Valine 0% 92% 0.09mg 23.3 times less than Soybean Soybean
Histidine 0% 95% 0.02mg 34 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 1% 75% 0.27g 21.7 times less than Beef Beef
Monounsaturated Fat N/A 82% 0.09g 112.6 times less than Avocado Avocado
Polyunsaturated fat N/A 66% 0.4g 117.6 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 68
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
5%
Total Carbohydrate 14g
20%
Dietary Fiber 5g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 18mg 2%

Iron 0mg 0%

Potassium 417mg 12%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Guava nutrition infographic

Guava nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.