💡 Quick Answer
100 g of guava has 32 kcal (white flesh) to 47 kcal (pink flesh) in IFCT 2017 and 68 kcal in USDA data; one medium guava (150 g) has about 48 to 70 kcal. The fibre is exceptional at 8.6 g per 100 g, and the vitamin C at 214 mg per 100 g is more than twice the daily need.
- 1 small guava (100 g): 32 kcal.
- 1 large guava (200 g): 65 kcal, 17.2 g fibre.
- Protein: 1.4 g per 100 g, high for a fruit.
Portion calculator
150 g of guava, white flesh (IFCT 2017) ≈ 2.1 g protein · 48 kcal
Scaled from the figures on this page. Brands and recipes vary.
Counting calories and protein? Snap a photo of your meal and the UltraFit360 app logs both against your daily target. Get UltraFit360 on the App Store or Google Play.
Guava, or amrood, is the cheap winter fruit that beats most expensive ones on nutrition. Searches for "1 guava calories" and "guava nutritional value per 100g" are about the same question: a guava is low in calories, high in fibre and very high in vitamin C. This page gives the numbers from Indian and USDA tables for white and pink guavas, scaled to the sizes people actually buy.
Guava Calories and Nutrition per 100 g
| Guava (100 g) | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Guava, white flesh (IFCT 2017) | 100 g | 32 kcal | 1.4 g | 13.7 g | 0.3 g | 8.6 g |
| Guava, pink flesh (IFCT 2017) | 100 g | 47 kcal | 1.2 g | 16.5 g | 0.2 g | 7.4 g |
| Guava, common, raw (USDA) | 100 g | 68 kcal | 2.5 g | 14.3 g | 0.9 g | 5.4 g |
Source: IFCT 2017 (ICMR-NIN), Guava white flesh (E028) and pink flesh (E029; carbohydrate shown is available carbohydrate plus fibre, energy converted from kJ); USDA FoodData Central (SR Legacy), ID 173044.
IFCT 2017 lists white-fleshed guava at 32 kcal and pink-fleshed at 47 kcal per 100 g; the pink is sweeter and has more carbohydrate (16.5 g against 13.7 g including fibre). USDA's common guava has 68 kcal, 2.5 g of protein and 5.4 g of fibre. Fibre is the standout in all three: 8.6 g per 100 g in white guava in the Indian tables, 300 g of white guava gives about 26 g of fibre, close to a woman's daily need of 25 g. Protein is 1.4 g per 100 g, higher than most fruits, though still small in absolute terms.
Calories in 1 Guava, by Size, With Vitamin C
| Portion (edible part) | Weight | Calories | Protein | Carbs | Fat | Fibre | Vitamin C | % of 90 mg daily value |
|---|---|---|---|---|---|---|---|---|
| White guava, 100 g | 100 g | 32 kcal | 1.4 g | 13.7 g | 0.3 g | 8.6 g | 214 mg | 238% |
| White guava, 1 small | 1 small (100 g) | 32 kcal | 1.4 g | 13.7 g | 0.3 g | 8.6 g | 214 mg | 238% |
| White guava, 1 medium | 1 medium (150 g) | 48 kcal | 2.2 g | 20.6 g | 0.5 g | 12.9 g | 321 mg | 357% |
| White guava, 1 large | 1 large (200 g) | 65 kcal | 2.9 g | 27.4 g | 0.6 g | 17.2 g | 428 mg | 476% |
| Pink guava, 1 medium | 1 medium (150 g) | 70 kcal | 1.8 g | 24.8 g | 0.4 g | 11.1 g | 333 mg | 370% |
| Pink guava, 2 medium | 2 medium (300 g) | 140 kcal | 3.6 g | 49.6 g | 0.8 g | 22.2 g | 666 mg | 740% |
Source: IFCT 2017 (ICMR-NIN), E028 and E029. Fruit weights are our assumptions for edible guava; USDA lists 55 g for one small fruit without refuse. The percentage is of 90 mg, the NIH adult male RDA for vitamin C (75 mg for women).
A small guava of about 100 g has 32 kcal, a medium of 150 g about 48 kcal (white) or 70 kcal (pink), and a large 200 g guava 65 kcal. Two medium pink guavas are about 140 kcal. Even a large guava provides several times the daily vitamin C that adults need, so one a day is plenty. Weigh the edible part: the seeds are edible and add fibre, but the skin of very large guavas can be thick.
Why Guava Is Good for Digestion and Blood Sugar
Fibre does most of the work. 8.6 g per 100 g slows digestion, helps regularity and makes guava filling for about 30 to 50 kcal. People with diabetes often include guava because the fibre moderates the sugar, but a ripe pink guava still has 16.5 g of carbohydrate per 100 g, so count it and check your readings. Unripe, firm guava has less sugar than a soft ripe one. Eat it with the skin and seeds if you can digest them; people with diverticular disease or a sensitive gut should ask a doctor about the seeds.
White vs Pink Guava, and How to Pick One
White-fleshed guava is firmer, less sweet and lower in calories, and many people prefer it for its crunch. Pink-fleshed guava is softer and sweeter, with more carbohydrate and, in the Indian tables, slightly more vitamin C. Both are fine. A guava that gives slightly under thumb pressure and smells fragrant is ripe; very hard ones are less sweet and keep longer. Guava is often eaten with salt and chaat masala: a pinch adds negligible calories but some sodium, so go easy if you watch blood pressure. Guava leaf tea is a separate drink and not covered by these numbers.
Is Guava Good for Weight Loss?
- Yes, as a snack: one medium guava gives about 48 kcal and 12.9 g of fibre, which keeps hunger down for longer than a biscuit.
- Not as juice: guava juice loses most of the fibre and often has added sugar.
- With protein: pair it with curd or a few almonds; see protein in curd.
Compare with the other fruits we cover: apple calories and nutrition and mango calories and nutrition. Guava has fewer calories than apple per 100 g but far more fibre and vitamin C. For other fibre sources see fibre rich foods, and for more fruit and vegetable numbers browse the nutrition hub. If you track protein, the protein calculator gives a daily target.
Frequently Asked Questions
How many calories are in 1 guava?
A medium guava (150 g) has about 48 kcal for white flesh and 70 kcal for pink flesh (IFCT 2017). A small one has about 32 kcal and a large one 65 kcal.
How many calories are in 100 g of guava?
32 kcal for white guava and 47 kcal for pink guava in IFCT 2017; USDA lists 68 kcal.
How much fibre is in guava?
IFCT 2017 lists 8.6 g of fibre per 100 g of white guava and 7.4 g for pink; USDA lists 5.4 g. A medium guava has about 12.9 g.
How much vitamin C is in a guava?
IFCT 2017 lists about 214 mg per 100 g, so a medium guava has over three times the adult daily need of 75 to 90 mg.
How much protein is in guava?
About 1.4 g per 100 g, or 2.2 g in a medium guava.
Can I eat guava every day?
Yes, for most people. One medium guava a day is a good source of fibre and vitamin C. People with a sensitive gut or diabetes should ask their doctor about portions.
Sources: IFCT 2017 (ICMR-National Institute of Nutrition): guava, white flesh (E028) and pink flesh (E029), including vitamin C; USDA FoodData Central (SR Legacy): guavas, common, raw (ID 173044). The vitamin C reference of 90 mg is the NIH adult male RDA. Fruit weights per guava are assumptions. Values are typical, not lab results.
Hitting your protein target on an Indian diet is easier when you can see it: UltraFit360 logs meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
Track Fruit and Calories Automatically
Snap a photo of your fruit and UltraFit360 logs calories against your daily target.