Guavas are a tropical powerhouse packed with vitamin C, fiber, and antioxidants — but their exact nutritional profile varies by serving size and variety. Whether you’re tracking macros for a fitness goal, managing a low-sugar diet, or simply curious about the nutrients in your fruit bowl, this calculator gives you a precise breakdown per serving.
Enter the weight of guava (in grams or ounces) and select the type (common white-fleshed, pink-fleshed, or strawberry guava) to instantly see calories, protein, carbs, fiber, sugar, fat, vitamin C, and potassium. Perfect for meal prep, diet planning, or nutrition education.
🍈 Guava Nutrition Calculator
How to Use This Tool
Using the Guava Nutrition Calculator is straightforward. Start by entering the weight of your guava — you can type a number directly or click one of the preset buttons (e.g., 100 g, 150 g, 1 oz) for quick entry. Then select the unit: grams or ounces. Next, choose the type of guava from the dropdown: common white-fleshed, pink-fleshed, or strawberry guava. Each variety has slightly different nutrient densities. Finally, click the blue Calculate button. The result area will display a full nutrition breakdown for your specific serving, including calories, protein, carbohydrates, fiber, sugar, fat, vitamin C, and potassium. Use the Reset button to clear the form and start over.
Nutritional Profile of Guava
Guava is one of the most nutrient-dense fruits available. A 100-gram serving of common white-fleshed guava provides approximately 68 calories, 2.55 g protein, 14.3 g carbohydrates, 5.4 g fiber, 8.9 g sugar, and 0.95 g fat. It is exceptionally rich in vitamin C — 228 mg per 100 g, which is over 250% of the daily recommended intake. It also supplies 417 mg of potassium, supporting heart health and muscle function. Pink-fleshed guava tends to have slightly higher vitamin C and beta-carotene, while strawberry guava (a smaller, more aromatic variety) is lower in calories and sugar but still a good source of nutrients.
Formula Explained
The calculator uses a simple proportional scaling method. First, it converts the entered weight to grams (if ounces are selected, multiply by 28.3495). Then it divides the gram weight by 100 to get a scaling factor. Each nutrient value from the base per-100g dataset is multiplied by this factor and by a type-specific multiplier (e.g., pink guava has 1.05× calories, 1.2× vitamin C). The formula for any nutrient is: Nutrient = BasePer100g × TypeMultiplier × (WeightInGrams / 100). This gives an accurate estimate for any serving size.
Worked Examples
Example 1: You have 150 g of common white-fleshed guava. Weight in grams = 150. Factor = 150/100 = 1.5. Calories = 68 × 1.5 = 102 kcal. Protein = 2.55 × 1.5 = 3.83 g. Vitamin C = 228 × 1.5 = 342 mg. The calculator will show these values rounded to one decimal.
Example 2: You have 3 oz of pink-fleshed guava. Convert to grams: 3 × 28.3495 = 85.05 g. Factor = 0.8505. Pink multiplier for calories = 1.05. Calories = 68 × 1.05 × 0.8505 ≈ 60.7 kcal. Vitamin C = 228 × 1.2 × 0.8505 ≈ 232.7 mg.
Factors Affecting Accuracy
The nutrient values used in this calculator are based on USDA FoodData Central averages for raw guava. Actual nutrient content can vary due to ripeness, growing conditions, and cultivar. For example, very ripe guava may have slightly higher sugar content. The type multipliers are estimates derived from published research and may not reflect every specific variety. For precise dietary planning, especially for medical conditions, consult a registered dietitian or use laboratory-tested values.
Frequently Asked Questions
Is guava good for weight loss? Yes — guava is low in calories (68 kcal per 100 g) and high in fiber (5.4 g), which promotes satiety and helps control appetite. Its natural sweetness can also satisfy sugar cravings without the calorie load of processed sweets.
Can I eat guava seeds? Absolutely. Guava seeds are edible and contain beneficial fatty acids and fiber. They are safe to consume and add a slight crunch to the fruit.
How does guava compare to other fruits in vitamin C? Guava has one of the highest vitamin C contents among common fruits — about 228 mg per 100 g, compared to oranges (53 mg), kiwifruit (93 mg), and strawberries (59 mg). A single guava can provide more than twice the daily recommended intake.
Is guava suitable for a low-carb diet? With 14.3 g of carbs per 100 g (including 5.4 g fiber, net carbs ~8.9 g), guava can fit into moderate low-carb plans but may be too high for strict ketogenic diets. The fiber content helps moderate blood sugar response.
Additional Resources
For more detailed nutritional data, visit the USDA FoodData Central database. For general dietary guidelines, see the Dietary Guidelines for Americans. For information on the health benefits of guava, the NIH Vitamin C Fact Sheet is a reliable source.