When it comes to fruits, most people think of them as rich in vitamins, antioxidants, and natural sugars—but rarely as a source of protein. Surprisingly, guava takes the crown as the fruit with the highest protein content per ounce, offering about 4.2 grams of protein per cup. This tropical delight not only satisfies your taste buds but also delivers a nutritional punch, making it a unique and valuable addition to any diet.

Why Guava is a Standout Fruit

Guava’s protein content is remarkable compared to other fruits, but that’s just the beginning of its benefits. Here’s why guava deserves a place on your plate:

1. 1. Rich in Vitamin C: Guava contains four times more vitamin C than an orange, boosting immunity and promoting healthy skin.
   2. High in Fiber: With about 9 grams of fiber per cup, guava aids digestion, supports gut health, and helps maintain steady blood sugar levels.
   3. Low in Calories: Guava is naturally low in calories, making it an excellent snack for weight management.
   4. Packed with Antioxidants: Loaded with polyphenols, carotenoids, and flavonoids, guava helps fight inflammation and supports heart health.
   5. Potassium-Rich: A single guava contains as much potassium as a banana, aiding muscle function and blood pressure regulation.

How Guava Stacks Up Against Other Fruits

While guava reigns supreme in protein content, it’s worth noting other fruits that also offer relatively high protein levels:

• • Avocado: Known for its healthy fats, avocado also contains about 3 grams of protein per cup, making it a satisfying and nutritious choice.
  • Jackfruit: This versatile tropical fruit provides about 2.8 grams of protein per cup and is often used as a meat substitute in plant-based diets.

Though these fruits are notable for their protein, guava outshines them, making it a clear leader in this category.

Fun Facts About Guava

• • Edible Seeds and Skin: Unlike many fruits, guava’s skin and seeds are entirely edible, adding to its fiber content.
  • Global Staple: Guava is widely consumed in tropical regions around the world and is a key ingredient in juices, jams, and desserts.
  • Medicinal Uses: In traditional medicine, guava leaves are brewed into tea to treat digestive issues and improve heart health.

How to Enjoy Guava

Guava is incredibly versatile—you can eat it raw, slice it into salads, blend it into smoothies, or even add it to desserts for a sweet and nutritious boost. Its unique balance of sweetness and tartness makes it a favorite among fruit enthusiasts.

Incorporating guava into your nutrition habits not only increases your protein intake but also provides a wealth of other nutrients that support overall health. So next time you’re looking for a fruit that does it all, reach for guava—the small fruit with big benefits.

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Robert Ferguson is a California- and Florida-based single father of two daughters, nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, Chief Nutrition Officer for iCoura Health, and he serves on the Presidential Task Force on Obesity for the National Medical Association. You can e-mail Robert at robert@dietfreelife.com.