Your Guide to Carb Counts for Guava

Nutritional information and health benefits of guava

Guava fruit
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There are many species of guava. In addition to common guava, there is also strawberry guava and pineapple guava or feijoa. The common guava has a light green or yellow skin, with flesh that ranges from white to pink or red to a deep salmon color. Known as a tropical fruit, its origin is uncertain although some texts list southern Mexico or Central America as its origin. It can now be found worldwide in warm climates, whether dry or humid, but cannot survive more than a short-lived frost.

Carbohydrate and Fiber Counts for Guava

Serving SizeNet CarbohydrateFiberCalories
1/2 cup fresh guava7 grams effective  (net) carbohydrate4.5 grams fiber61 calories
1 medium guava, including seeds and skin (about 2 ounces)5 grams effective (net) carbohydrate 3 grams fiber37 calories

Glycemic Index for Guava

One scientific study of the glycemic index of guavas found it was around 33 for subjects with type 2 diabetes and 31 for healthy subjects, with no significant difference between the two groups.

Estimated Glycemic Load of Guava

The glycemic load take into account both the glycemic index and the serving size. A glycemic load below 10 is considered to indicate the serving would have little effect on blood sugar or insulin.

  • 1/2 cup guava: 4
  • 1 medium guava, including seeds and skin (about 2 ounces): 2

Health Benefits of Guava

Guavas are an excellent source of vitamin C, with one fruit providing over 200 percent of the daily requirement.

They are also a very good source of vitamin A, folate, potassium, magnesium, and copper. Guavas contain good amounts of phytonutrients, including carotenoids and polyphenols, which can protect cells from damage and may provide other health benefits.

How to Eat Guava

After rinsing your entire guava under cold water, pat it dry with paper towels.

Cut it in half and slice it with a serrated knife as you should apple slices. The rind is edible as well as the flesh. Some people dip guava slices in salty condiments like soy sauce, sea salt, or even vinegar.

Selecting the Best Guava

To choose the best guava, buying it just as it ripens is key. Just before it becomes ripe, guava can be hard outside, gummy inside, and very astringent. A ripe guava has a sweet odor and should be soft. They can be round, pear-shaped, or ovoid and can grow to two to four inches. Colors of the flesh inside can vary from pink to yellow to red. As long as your guava doesn't have blemishes and is between a light green to yellow color, you have a good pick. A slight tinge of pink is a guava picked at its peak.

Guava Storage

Guavas have a very short shelf life. As little as two days after a soft, ripe guava is bought, it could go bad. You can keep it refrigerated for several days after slicing, but after that, it will go bad. You can also opt to freeze it and that will give you around eight months to enjoy it.

Sources:

Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care. 2008;31(12):2281-2283. doi:10.2337/dc08-1239.

Chen Y-Y, Wu P-C, Weng S-F, Liu J-F. Glycemia and peak incremental indices of six popular fruits in Taiwan: healthy and Type 2 diabetes subjects compared. Journal of Clinical Biochemistry and Nutrition. 2011;49(3):195-199. doi:10.3164/jcbn.11-11.

USDA National Nutrient Database for Standard Reference, United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/.

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