Guava Smoothie Recipes and Nutrition

GuavaThe guava is a small fruit that is oval in shape and usually yellow, maroon or green when ripe. The flavor of the guava is similar to the pear, and is slightly sweet.

They are native to Mexico and Central America as they thrive in a tropical environment. In the United States, the guava is grown mainly in Hawaii and Florida, but can also be found in Texas and California.

Guavas are a flavor accent that lends a tropical sweet-tart kick to a fruit or green smoothie.

Guava Nutrition and Health Benefits

Guavas are especially rich in vitamin C, with 1/2 cup of guava flesh containing up to 209% RDA. Guavas also provide a good source of vitamin A (as beta-carotene) as well as folate.

As for minerals, guavas are rich in copper and also contain potassium, manganese, magnesium and phosphorus.

Guavas are an especially rich source of antioxidants which may provide disease-protective health benefits.

While scientists have discovered compounds in the bark and leaves of guava plants that provide potential medical benefits, the fruit itself may contribute health protective benefits from the nutrition, fiber and antioxidant content – especially in those who consume guavas as part of a healthy and balance whole foods diet.

How To Use Guavas In A Green Smoothie

Making green smoothies out of guavas is a bit tricky since you must remove the seeds since they don’t blend well. Blending whole guavas in a blender, even a high-speed Vitamix, will leave lots of jagged, sharp-edged seed bits that are not pleasant to drink at all. These seeds are not easy to remove either, and often results in much of the guava being wasted.

But the outer, seedless edges of the fruit are very tasty and it’s definitely worth the effort.

Guava blends best with other tropical fruits like pineapple, coconut, mango, banana and citrus. Use mild-flavored, non-bitter greens like spinach and lettuce so that you don’t overpower the delicate guava flavor.

Guava Smoothie Recipes

Guava-Ginger Smoothie

  • 1/2 cup guava, seeds removed
  • 1 cup pineapple, cubed
  • 1 banana, peeled
  • 1/2 teaspoon fresh ginger, grated
  • 2 cups fresh baby spinach
  • 8 ounces filtered water

Calories: 243 | Fat: 2g (grams) | Protein:68g | Carbs: 60g | Calcium: 10% | Iron: 2.6 mg | Vitamin A: 270% | Vitamin C: 391%

Guava-Strawberry Smoothie

  • 1/2 cup guava, seeds removed
  • 6 large strawberries
  • 1 banana, peeled
  • 2 cups fresh baby spinach
  • 8 ounces homemade almond milk

Calories: 229 | Fat: 4g (grams) | Protein: 7g | Carbs: 45g | Calcium: 10% | Iron: 2.5 mg | Vitamin A: 288% | Vitamin C: 370%

Guava-Peach Smoothie

  • 1/2 cup guava, seeds removed
  • 2 peaches, pitted
  • 1 orange, peeled and deseeded
  • 2 cups fresh baby spinach
  • 8 ounces homemade almond milk

Calories: 239 | Fat: 2g (grams) | Protein: 8g | Carbs: 56g | Calcium: 13% | Iron: 2.7 mg | Vitamin A: 244% | Vitamin C: 339%

How To Select Guavas

Guavas can be found in the exotic fruits section in supermarkets or health food stores. You can also readily find them at Asian and Mexican markets. I buy mine out of the back of a pickup truck from a street-side fruit vender in Chicago.

Select guavas that are firm and aromatic. Larger ones will be easier to work with for making smoothies than the tiny yellow ones. Avoid fruits that are cracked, shriveled, leaking or that have holes or bruises. I store my guavas in the refrigerator. They will ripen at room temperature.

It’s virtually impossible to find organic guavas in North America – at least in the Northeast and Midwest. However, I don’t eat the peel, nor are they a major part of my diet so I don’t worry about pesticides. Guavas are harvested between November and April, and are at their peak during the winter months.

Browse more green smoothie recipes.

Tracy Russell is the creator of RESET 28: A 28-Day Program For Energy, Weight Loss & A Healthy Glow, and founder of Incredible Smoothies. She has been helping people take control of their health and well being with green smoothies, a whole foods diet, and fitness since 2009.