Guava Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
12–24
reported range
Glycemic load
4
Low GL
This food's glycemic index is 12–24, which is Low GI.
Guava is one of the best fruit choices for blood sugar management. Its glycemic index is very low (12–24), and a single fruit has a glycemic load of about 4, which is negligible. The high fiber content (over 5 g per fruit) slows sugar absorption, and its vitamin C content is exceptional. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Guava GI is estimated in the 12–24 range — one of the lowest-GI fruits available.
One medium guava provides 228 mg of vitamin C — over 250% of the daily value.
Glycemic load of 10 or below is classified as low — a single guava has a GL of about 4.
What's actually inside
Per 100 g, with your typical serving noted as 1 medium guava (100 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
14.3g
Net carbs
10.8g
total carbs minus fiber
Fiber
5.4g
slows the glucose rise
- Sugars
- 8.9g
- Protein
- 2.6g
- Calories
- 68kcal
Notable nutrients
- Vitamin C228 mg
- Potassium417 mg
- Folate49 mcg
- Vitamin A624 IU
- Copper0.2 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Very diabetes-friendly — low GI and low GL in typical servings
Guava is one of the best fruit choices for blood sugar management. Its glycemic index is very low (12–24), and a single fruit has a glycemic load of about 4, which is negligible. The high fiber content (over 5 g per fruit) slows sugar absorption, and its vitamin C content is exceptional. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
One medium guava (about 100 g) is a perfect single serving — it provides roughly 11 g net carbs and a glycemic load of only 4. Because the GI and GL are both very low, even two guavas (200 g) would keep the glycemic load under 10. Guava can be eaten freely as a snack or dessert without the blood-sugar concerns associated with most tropical fruits.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating raw with skin
Lowers the spikeThe skin and seeds are rich in fiber and pectin, which slow carbohydrate digestion and keep the GI low. Eating guava whole (skin on) is ideal for blood sugar.
Peeling and removing seeds
Raises GIRemoving the skin and seeds reduces fiber content, which may modestly increase the GI. The effect is small because guava is naturally low-GI, but whole fruit is preferable.
Juicing guava
Raises GIJuicing removes nearly all fiber and concentrates the natural sugars, which can substantially raise the glycemic response. Whole guava is far better than guava juice for blood sugar.
Cooking or stewing with sugar
Raises GIAdding sugar to guava in desserts, jams, or stewed preparations adds fast-digesting sugar on top of the fruit's own carbs, raising the glycemic impact significantly.
Pairing tip
Guava pairs well with protein-rich foods like Greek yogurt, cottage cheese, or nuts — the protein and fat further slow sugar absorption. A squeeze of lime or lemon adds acidity that also blunts the glycemic response. Avoid pairing guava with other high-sugar fruits or sweetened beverages in the same meal.
Why GI numbers vary
Guava GI data is limited but consistent across the few available studies. Reported values range from about 12 to 24, with the variation likely due to differences in ripeness (riper guavas have more sugar and a slightly higher GI) and variety (pink vs. white flesh). The range is narrow and entirely within the low-GI category, so the practical guidance is clear: guava is a very low-GI fruit regardless of variety or ripeness.
Not medical advice. This page is general nutrition information about Guava. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Guava has a very low glycemic index, reported in the range of 12 to 24. This places it among the lowest-GI fruits available. The low GI is due to its high fiber content (about 5.4 g per fruit) and modest sugar content relative to other tropical fruits. Even fully ripe guava remains firmly in the low-GI category.
Yes, guava is considered one of the most diabetes-friendly fruits. Its low GI (12–24) and very low glycemic load (about 4 per fruit) mean it has a minimal effect on blood sugar. The high fiber content helps slow digestion and sugar absorption. A single guava as a snack or dessert is an excellent choice for people managing blood sugar. People with diabetes should discuss their diet with their care team — this is general nutrition information.
Guava is significantly better for blood sugar than most tropical fruits. Mango has a GI around 51, pineapple around 59, and banana around 48–62 — all moderate. Guava's GI of 12–24 is dramatically lower. Even watermelon, often considered high-GI (72–80), is higher. Guava's high fiber content is the key difference — most tropical fruits have much less fiber per serving.
Guava is moderate for low-carb diets. One medium guava has about 11 g net carbs, which fits easily into a moderate low-carb plan (50–100 g net carbs/day). On strict keto (under 20–30 g net carbs/day), a single guava uses about half the daily budget, so it may be limited but is still possible. The high fiber and nutrient density make it a worthwhile choice if carbs allow.
Yes, ripeness affects the GI of guava, though the effect is modest. Riper guavas have more simple sugars and less resistant starch, which can push the GI toward the higher end of the 12–24 range. However, even fully ripe guava remains low-GI. Firmer, less ripe guavas have a slightly lower GI due to higher resistant starch content. The practical difference is small.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026