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Real guava, raw (Guayaba, Goiaba, organic?)

Real guavas, raw (guava, guayaba, goiaba) have an exceptional taste and a high content of vitamin C. Prefer organic quality.
Macronutrient carbohydrates 80.36%
Macronutrient proteins 14.31%
Macronutrient fats 5.33%

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, 0.3g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, 0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 3:1

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 0.29 g to essential alpha-linolenic acid (ALA) 0.11 g = 2.57:1.
Ratio Total omega-6 = 0.29 g to omega-3 fatty acids Total = 0.11 g = 2.57:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

The real guava ( Psidium guajava ) is also known as Guava , Guayaba , Goiaba or Guayave . The exotic fruit tastes sweet and sour and aromatic when eaten raw . Prefer organic quality.

Use in the kitchen

The real guava is spherical to pear-shaped and between 3 and 8 centimeters long. It has a green-yellowish, waxy skin. The fruit is only ripe when the skin is an intense yellow and has small black dots. A fine floral scent also indicates that it is ripe. The flesh, which is greenish, white or red depending on the variety, contains many small edible seeds. Depending on the ripeness of the fruit, the consistency of the flesh is not only soft, but can be almost mushy around the seeds. The flesh of the guava has a pleasant sweet and sour taste that is difficult to describe. It could be a mixture of pear , gooseberry and peach .

Guava can be eaten raw as fresh fruit. You halve the fruit, scoop it out or cut it into slices with a kitchen knife and eat it like an apple. You can also eat the well-washed fruit peel and the seeds. Both taste slightly bitter, which is why they are often not eaten. However, they contain plenty of secondary plant substances and are therefore particularly valuable for your health, which is why you should eat them too.

Guava adds a special flavor to a fruit salad or a fruity dessert. It can also be used as a topping for pea muesli . Raw guavas can be used to make delicious guava juice or guava nectar using a juicer or hand blender. The pectin-rich pulp can be used to make a special jam, compote or spicy chutney. Guajabade, a paste made from thickened guava juice, is a well-known example. Guavas can also be used in cakes or cookies. If you heat the pulp, it can change color to light or salmon red.

Vegan recipe for guava compote

Ingredients (for 4 people): 6 guavas, 1/2 vanilla pod , 60 g sugar , 150 ml white wine , 1 star anise , 1 tbsp lemon juice , grated nutmeg .

Preparation: Peel the guavas with a vegetable peeler and cut the flesh into pieces of about 1-2 cm. Halve the vanilla pod lengthways and scrape out the pulp. Caramelize the sugar in a pan until light brown, deglaze with white wine, add the star anise, vanilla pod and pulp and simmer for 5 minutes at a medium heat. Add the guavas and cook covered for 15-20 minutes. Then season with lemon juice and a little grated nutmeg.

Vegan recipes with guava can be found under the note: " Recipes that have the most of this ingredient ".

Not only vegans or vegetarians should read this:
Vegans often eat unhealthily. Avoidable nutritional mistakes

Purchasing - Storage

Guavas are not part of the standard range of large retailers such as Coop , Migros , Denner , Volg , Spar , Aldi , Lidl , Rewe , Edeka , Hofer and Billa (as of 2024). They are also rarely available in organic supermarkets such as Denn's Biomarkt and Alnatura . They can be purchased from specialised fruit retailers or in an Asian shop. There are also online shops where you can order guavas.

Real guava is imported into the DA-CH region and is available all year round. The harvest season in South Africa is September-November, in Thailand/Southeast Asia from January-March and June-December . In Brazil there are several harvests, which is why real guava is available there all year round. 6

When buying the fruit, make sure that the smooth skins do not have any visible bruises. A gentle pressure test on the fruit will show how ripe it is.

The availability of real guava varies depending on the size of the store, catchment area, etc. Our recorded food prices for the DA-CH countries can be found above under the ingredient image - and by clicking you can see their development at various suppliers.

Storage tips

Fresh fruit can be kept for about three weeks at 8-10 °C. 8 The fruit is climacteric and ripens at room temperature. Ripe fruit can be stored in the refrigerator. Store cut fruit or pieces of fruit in a closed container in the refrigerator and consume within 2-3 days. Frozen pieces of fruit or guava puree will keep in the freezer for 8-10 months.

Ingredients - Nutritional values - Calories

Raw guava (organic?) has an energy content of 68 kcal/100g. A large proportion of the calories come from carbohydrates (14 g/100g). Of these, 8.9 g are sugar. Guava is almost fat-free and contains only a small amount of protein (2.6 g/100g). With 5.4 g of dietary fiber per 100 g, it is high in fiber for a fruit. 1

Guava is known for its high vitamin C content. 100 g contain 228 mg, which corresponds to 285% of the daily requirement. 1 Certain varieties have higher contents, for example Florida selection (490 mg/100g). 3 Strawberry guava (37 mg/100g) and Brazilian guava (33 mg/100g) have less vitamin C. In comparison, oranges and lemons contain 53 mg/100 g. Sea buckthorn berries (450 mg/100g) and acerola berries (1700 mg/100g), for example, contain even more vitamin C than guava. 1,4 However, you eat smaller portions of these, which is why the amount of vitamin C you actually absorb is lower.

100 g of guava also contains 49 µg of folate (folic acid ) . This covers 25% of the daily requirement. Mango (43 µg) and pomegranate (38 µg) have similar values. Among fruits, this value is high. Foods that are particularly rich in folate contain many times this amount, for example red algae leaf (1,231 µg/100g), dulse (1,269 µg/100g), brewer's yeast (3,170 µg/100g) and yeast extract (3,786 µg/100g). 1

Guava contains 417 mg/100 g of potassium , which is 21.0% of the daily value. Fruits with more potassium are durian (436 mg/100g) and jackfruit (448 mg/100g). Dried fruits, such as Deglet Nour dates (656 mg/100g), dried figs (680 mg), dried peaches (996 mg) or dehydrated banana (1491 mg) are very high in potassium. 1 However, they also contain a lot of sugar, so you should eat small amounts.

You can find all the ingredients of real guava, the coverage of the daily requirement and comparison values with other ingredients in our nutrient tables. In the article Nutrients explained you will get a detailed insight into the topic.

Health Benefits

Guava is rich in fiber, which supports healthy bowel movements and can prevent constipation. 10 100 g of guava contains 21.6% of the daily recommended amount of dietary fiber. 1 Pectin is present in large amounts. 11 Pectin is a polysaccharide that acts as a gelling agent, which is why guava is ideal for making jams and jellies.

Guava fruit is an excellent source of vitamin C (ascorbic acid), an important antioxidant, as well as vitamin A. 1,11 Antioxidants are molecules that slow down the oxidation process. Oxidation reactions can produce free radicals that damage cells by triggering various chain reactions. Free radicals that damage cells cause cancer and many other diseases. Antioxidants bind the free radicals and thus stop the chain reaction. Antioxidants reduce the risk of degenerative diseases such as brain dysfunction, inflammation, heart disease, cancer, atherosclerosis and arthritis. 11

The leaves of the guava have antibacterial effects. 10 They contain essential oils, quercetin, guaijaverine and guajadial. 11 The terpenes, caryophyllene oxide and p-selenium, have a relaxing effect on muscles and the central nervous system. 11,12 The leaves are used to treat numerous ailments (see below Folk Medicine - Naturopathy).

In addition to vitamins, minerals and trace elements, guavas also contain secondary plant substances that can make an important contribution to health. The article on secondary plant substances provides an overview of the classification of substance groups, their occurrence in foods and possible effects on humans. Guavas contain several secondary plant substances, including phenols, flavonoids, triterpenic acid, steroids, glycosides, tannins, quercetin, carotenoids and saponins. 11

Dangers - Intolerances - Side effects

Real guava contains large amounts of fructose. 11 People with fructose intolerance may need to avoid the fruit.

Guava contains benzophenone and flavonoids, which inhibit the release of histamine and thus have an anti-allergic effect. 11 Allergic reactions to guava can still occur. 13

Folk medicine - natural healing

The leaves of the guava are used in folk medicine as a medicine (Djambu Folium, formerly Folia Djambu). 5 They are traditionally used against diarrhea, gastroenteritis, stomach pain, worm infestation and skin problems. 6

Guava leaves are used in many countries where they are grown to treat diabetes mellitus, cardiovascular diseases, cancer and parasitic infections. Depending on the disease, the treatment is administered either orally or topically (externally). In India, China, Pakistan and Bangladesh, ingestion through decoctions, infusions and boiled preparations are the most common method for treating many diseases such as rheumatism, diarrhea, gastrointestinal problems, diabetes mellitus, infections, inflammatory diseases and coughs. Boiled leaves are used in Southeast Asia for mouth ulcers. In Mexico, Brazil, the Philippines and Nigeria, poultices are made for skin and wound applications. In addition, in Nigeria, the leaves are used as an antibacterial agent and "chewy snack" for oral treatment. 10

Guavas are also recommended to help people quit smoking. The high vitamin C content of guavas is said to help neutralize nicotine and strengthen the arteries. 7

Ecological footprint - animal welfare

Guavas harvested unripe can be transported to Europe by ship, so they have a smaller ecological footprint due to emitted CO 2 than ripe or large fruits that have to be flown in by plane. This releases very large amounts of CO 2 into the atmosphere. When purchasing, the method of transport is evident from the price, for example, air freight is significantly more expensive than fruit transported by ship. 9 Prefer organic guavas harvested early that travel shorter distances by ship. These are slightly less harmful to the climate and can ripen during transport.

According to Carbon Cloud, the ecological footprint of guavas from/in Mexico is 0.32 kg CO 2 eq/kg, but can rise to 1.55 kg CO 2 eq/kg abroad (Sweden). 15

Worldwide distribution - cultivation

The original distribution area (gene center) of the true guava ( Psidium guajava ) is uncertain. Many botanists assume that the species is native to tropical America, probably from southern Mexico to South America. 2,3,14 Guava plants thrive at altitudes of up to 1500 m above sea level. The greatest diversity of guavas was found on the Caribbean island of Cuba, where 22 species are native. 3

However, its distribution has expanded considerably through cultivation and is now widespread throughout the tropics and subtropics. As early as the 16th century, the Spanish and Portuguese brought the guayabo trees ( Psidium guayava ) from South America to the Philippines and the Indian coast. From there, the shrubs spread to almost all tropical countries. 3 In some locations, the spread is now considered invasive because it leads to the displacement of local vegetation. 14 This is not a modern phenomenon: in 1582, the then governor of Puerto Rico wrote in a letter to the Spanish King Philip II that Psidium posed a problem for cattle farmers because the wild guayabo trees ( Psidium guayava ) were overgrowing the pastures. He referred to Psidium as "maldito guayabo" and demanded that the plants be banned from being grown. 3

Due to the ease of cultivation, the high nutritional value of the fruit and the popularity of processed products, guava is important both in international trade and in the local markets of over 60 (sub)tropical countries. Today, guavas are grown throughout the tropics, with India, Mexico and Brazil being the largest producers. Brazil, Mexico, the Dominican Republic, India, Pakistan, Ecuador, Colombia, the Philippines, South Africa, Thailand and Taiwan are the largest exporters. Production is increasing in the Caribbean, Hawaii, Florida and South Africa. 14

Found in the wild

There are several wild Psidium species. The Guabirá ( P. acutangulum DC.), also called Para Guava, is an edible wild Psidium species that is quite common. 2 Its fruits are medium-sized, yellow, round and have white flesh. 3

A wild guayabo tree produces only 400 to 500 fruits per year. The amount of pulp is very small and they have many seeds. Cultivated varieties can produce twice or four times as many fruits, which corresponds to around 300-400 kg of fresh fruit. Wild guayaba only produce small fruits, three to four centimeters in size. Cultivated plants produce fruits with a diameter of up to 12 cm. 3

Cultivation - Harvest

Guayava trees are mainly cultivated in tropical and subtropical areas. 6 They have a low growth and grow to a height of 3 to 8 m. The species is quite insensitive to soil conditions and climate. The only thing it cannot tolerate is frost. The trees are rarely affected by diseases, but fruit flies love the fruit. Fungal diseases can cause great damage to the plantations on unripe fruit. The young Guayaba trees grow relatively quickly. After two years they produce their first crop. From the seventh year onwards the trees produce full crops and usually last for 30 years. 3 In the humid tropical areas the real guava bears fruit more or less all year round. The fruit ripens about 5 months after flowering. 8

Outside of tropical areas, guayava trees can be cultivated as pot plants. They require a sunny, warm location and a frost-free winter quarters.

Further information

The guava is a myrtle plant ( Myrtaceae ). The guava genus ( Psidium ) includes 150 species 14 , including the strawberry guava . Despite its similarity, the Brazilian guava (feijoa, pineapple guava) does not belong to the guava genus, but to the genus Acca . However, it is also a plant from the myrtle family.

Botanical name Surname Alternative names
Psidium guajava Real guava Guava, Guayaba, Goiaba, Guayave
Psidium cattleianum Strawberry Guava Red Guava, Cherry Guava
Acca sellowiana Brazilian Guava Pineapple Guava, Feijoa

The first seedless biotypes of the true guava appeared in 1952 in Poona, India. In order to be able to propagate the seedless guava varieties, a corresponding grafting technique was developed. This resulted in the Poona selection "Lucknow 49". Unfortunately, there is a cross-breeding incompatibility between individual guava varieties such as Lucknow 49, Apple Guava, Behat, Coconut and others. 3

Alternative names

The guayava tree is also called the djambu tree. The leaves are used in folk medicine as a medicine (Djambu Folium, formerly Folia Djambu). 5

Guava is called guava or guave in English. In Spanish it is called guayabo and goiaba. Goaibeira is the Portuguese name. Pichi, Posh and Enandi are the common names in Mexico and America. 11

Other uses

The leaves of the guava tree contain 9-10% tannin when dried. They were used for tanning and dyeing cotton. The wood is easy to work and carve. 6