Guava

By Katrin Koelle
Updated on 28. May. 2020

The guava has a delicious, sweet-tart taste and is packed with essential nutrients.

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Guavas...

  • ...are a great source of vitamin C. If you want to boost your immune system, guava is a great place to start. A 100 gram serving contains almost three times your daily vitamin C requirement.
  • ...have some B vitamins. While it’s not a substantial source, with 100 grams covering only about 4-9 percent of your respective daily allowance, guavas still contain some essential B vitamins.
  • ...are rich in zinc. A 100 gram serving contains almost 11 percent of your daily required amount of zinc, which boosts the immune system and also promotes hair and nail health.
  • ...jumpstart the fat-burning process. While the effect is temporary, guava’s abundance of vitamin C helps the body burn more fat.
  • ...strengthen bones. Guavas have a particularly high vitamin K count, at around 10 micrograms per 100 gram serving. This essential vitamin supports healthy blood and can help prevent bone loss (osteoporosis) in women after menopause.
  • ...contain powerful minerals. Guavas contain important minerals such as potassium, calcium, phosphorus, magnesium and iron.
  • ...are good for the stomach. Just 100 grams of guavas contain around a sixth of your daily recommended amount of fiber, which supports the intestines and aids in digestion.

What You Should Know About Guavas

Guavas might be a bit more rare than other types of fruit, however they are definitely worth seeking out. Not only do they have a pungent, incredibely delicious flavor, but they are packed with vitamins and minerals. 

The guava has a roundish-oval shape guava resembles a pear. Depending on the type, guavas are around 1-4 inches in diameter and weight 1 to 1.5 oz. Its skin ranges from green to yellow to partly white, while the inside flesh can have a whitish-green to deep pink hue depending on the variety. 

Origins

The original home of the guava lies in the tropical regions of America. Even today it is still cultivated mainly in California, Florida, South America and Mexico. However, guavas now also come from South Africa, West India, India and some Mediterranean countries.

Season

Guavas are imported and available in the supermarket all year round.

Flavor

Guava's intensely flavored fresh has a sweet yet sour taste. Many describe its unique flavor as a mix of strawberries and pear.

Our Favorite Recipes With Guava

Find all our guava recipes here.

How Healthy Are Guavas?

Guavas are packed with important minerals (potassium, calcium, phosphorus, iron) and a high vitamin C content, with almost 273 milligrams of the vitamin per 100 gram serving. Very ripe guavas can even contain up to 900 milligrams of vitamin C, theoretically covering your requirement for 9 days!

The guava also contains a considerable amount of vitamin A, as well as pectin, a fiber that acts as a natural appetite suppressant.

GUAVA NUTRITIONAL INFO (100 g)  
Calories 35
Protein 0.9 g
Fat 0.5 g
Carbohydrates 6 g
Fiber 5 g

Shopping and Cooking Tips

Purchasing

Since they are very sensitive to pressure and spoil quickly after ripening, guavas are harvested unripe in the countries where they are grown and quickly shipped by air. Most supermarkets should have guavas in stock, and there are always canned guvas as well. The latter, however, will have a less intense taste and contain considerably less vitamin C.

Storage

Allow guavas to ripen at home at room temperature until their skin turns a light yellow and gives way slightly to the touch. As soon as the guava is ripe it will emit a very intense, floral fragrance, which is your indicator that it should be eaten immediately. You can always refrigerate your guavas at this point to extend their shelf live by a few days. 

Preparation

No matter how you want to enjoy them, you should first wash guavas and then peel them. Although the skin of the fruit is edible, it has a bitter taste that not everyone likes. Depending on the recipe or the way you prepare it, you can cut the fruit into slices or wedges. It is also possible to spoon out the guava like a kiwi. Remember that like the kiwi, guava seeds are completely edible!

What To Make With Guavas

Guavas are delicious raw by themselves, eaten like an apple, as well as in fruit salads, cheese dishes, desserts and cocktails. With their beautiful light pink hue, they also make a delicious and decorative topping for cakes and pies. Guava jam is also a delicious and versatile option, and a great way to add tropical flair to a standard breakfast. 

For those with a savory palette, guava chutney is a delicious addition to meat dishes, and guava can even be used in potato salads.

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