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Is Guava Paste Keto-Friendly?

Guava Paste on a kitchen counter

'Is Guava Paste Keto-Friendly?' is a question that might be on your mind if you're following a ketogenic diet and have a penchant for tropical flavors.

The short answer is, unfortunately, no.

Guava Paste, despite its nutritional benefits, isn't an ideal fit for a keto-friendly diet.

However, don't be disheartened.

As we navigate through this article, we'll take a closer look at the carbohydrate content of Guava Paste, discuss its health implications on a keto diet, and explore practical ways to avoid it while still enjoying a flavorful meal plan.

Plus, we'll delve into some delicious, keto-compatible alternatives that could help satisfy those sweet cravings.

So, let's get started!


  • Guava Paste is not keto-friendly due to its high carbohydrate content.
  • Despite its nutritional benefits, like high vitamin C and dietary fiber, the high carb content in Guava Paste could disrupt ketosis.
  • There are plenty of delicious, keto-compatible alternatives to Guava Paste available.

Is Guava Paste Keto-Friendly?

Let's cut straight to the chase: Is Guava Paste keto-friendly? I'm afraid the answer is no. This might seem like a hard pill to swallow for those with a fondness for this tropical delight, but it's best to face facts first.

The ketogenic diet follows a distinctive macro-nutrient composition, emphasizing high fat, moderate protein, and, most importantly, extremely low carbohydrate intake. The goal is to keep carbs low enough (typically less than 50g per day) to allow the body to enter a state of ketosis, where it burns fat as its primary fuel source instead of carbohydrates.

Guava Paste, while undeniably delicious, packs a hefty carbohydrate punch. A serving of 100 grams contains a whopping 71.46 grams of net carbohydrates. This is well above the daily carbohydrate limit needed to achieve ketosis in a typical ketogenic diet. Consuming Guava Paste would almost certainly exceed your carb quota for the day, potentially disrupting ketosis and the fat-burning process that ketogenic dieters aim for.

It's also important to consider that the majority of the carbohydrates in Guava Paste come in the form of sugars - around 68.92g per 100g. This is due to the fruit's natural sugar content, in addition to any added sugars during the paste-making process. Consuming high levels of sugar isn't ideal on any diet, let alone on a ketogenic one, which prioritizes low sugar intake for optimal health benefits.

Can Guava Paste be Incorporated into a Strict Keto Diet?

So, is there a way to incorporate Guava Paste into a strict keto diet? The short answer is no. Let's delve a little deeper.

When you're following a strict keto regimen, every gram of carbohydrate counts. As we've discussed, Guava Paste boasts a hefty 71.46g net carbs per 100g. That's more than one's daily carb allowance on a ketogenic diet, which typically ranges between 20g to 50g of net carbs per day.

The high carbohydrate content of Guava Paste poses a significant issue. Even a small amount could potentially knock you out of ketosis. Remember, ketosis is the metabolic state where your body, deprived of enough carbs, starts burning fat as its primary fuel source. One of the key goals of a ketogenic diet is to maintain this state for extended periods to reap the associated health benefits.

If you're serious about staying in ketosis, it's vital to keep a close eye on your carb intake. Tools like food tracking apps can be invaluable here. They can help you log each food and drink you consume, providing a detailed breakdown of your daily macro-nutrient intake. This way, you can see at a glance if a food like Guava Paste will tip you over your daily carb limit.

Delving into the Carbohydrate Content of Guava Paste

Let's take a closer look at the carbohydrate content of Guava Paste. As I mentioned earlier, a 100g serving of Guava Paste contains a considerable 71.46g of net carbs. But what exactly are net carbs, and why are they so crucial for individuals on a keto diet?

Net carbs are the total amount of carbohydrates in a food minus the dietary fiber. Dietary fiber is a type of carbohydrate that the body can't digest. Because it doesn't impact blood sugar levels or interfere with ketosis, it's subtracted from the total carbs to calculate the net carbs. For those on a ketogenic diet, it's the net carbs that matter most as they affect blood sugar levels and can potentially disrupt ketosis.

To put the carbohydrate content of Guava Paste into perspective, let's consider a real-world serving size. Suppose you indulge in a modest 30g serving of Guava Paste, a little over two tablespoons. Even this small serving would contain approximately 21.44g of net carbs. To put that in context, if you're aiming for the lower end of the carb limit on a keto diet (20g per day), a single small serving of Guava Paste would put you over your daily limit.

Remember, staying within your net carb limit is crucial for maintaining ketosis on a keto diet. And given the high carbohydrate content in Guava Paste, it becomes apparent why this tropical favorite presents a challenge for those pursuing a ketogenic lifestyle.

Nutritional Snapshot of Guava Paste

Guava Paste is a complex food with a diverse nutritional profile. Examining a 100g sample, the majority of the content consists of carbohydrates, specifically 71.46g of net carbs and 72.56g of total carbs. This high carbohydrate content may make it a less suitable option for those following a strict keto diet, given the low-carb focus of the diet.

However, there are several beneficial micronutrients present in Guava Paste. It contains a significant amount of Vitamin C (43.9mg), a powerful antioxidant that helps to protect the body against free radicals. It is also a source of lycopene, with 1173.0ug/100g. Lycopene is a phytonutrient known for its potential benefits in heart health and cancer prevention.

The paste also provides several essential vitamins. The presence of Vitamin A, B-6, E, K1, Thiamin, Riboflavin, and Niacin all contribute to the overall nutritional richness of this food. These vitamins play a crucial role in a range of bodily functions, including energy production, immune function, and blood clotting.

On the mineral front, Guava Paste offers small amounts of Sodium, Potassium, Magnesium, Calcium, Copper, Iron, Phosphorus, Selenium, and Zinc. These minerals are vital for many physiological processes such as maintaining hydration, bone health, and red blood cell production.

Nutrient NameAmount and Unit per 100g
Net Carbs 71.46g
Carbohydrate, by difference 72.56g
Fiber, total dietary 1.1g
Total fats 0.27g
Protein 0.1g
Sodium, Na 2.0mg
Potassium, K 69.0mg
Magnesium, Mg 2.0mg
Calcium, Ca 3.0mg
Vitamin A 4.0ug
Vitamin B-6 0.03mg
Vitamin C, total ascorbic acid 43.9mg
Vitamin E (alpha-tocopherol) 0.16mg
Vitamin K1 0.6ug
Copper, Cu 0.03mg
Iron, Fe 0.09mg
Phosphorus, P 3.0mg
Selenium, Se 0.6ug
Zinc, Zn 0.06mg
Beta-carotene 51.0ug
Lycopene 1173.0ug
Thiamin 0.01mg
Riboflavin 0.02mg
Niacin 0.13mg
Folate, total 2.0ug
Choline, total 1.2mg
Calories 292.0kcal
Water 26.88g
Fatty acids, total saturated 0.01g
Fatty acids, total monounsaturated 0.0g
Fatty acids, total polyunsaturated 0.02g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Guava Paste' was not found in FoodData Central, so nutritional data for 'Guava paste ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Guava Paste on a Keto Diet

The high carbohydrate content of Guava Paste can pose some unique challenges for those following a ketogenic diet. As we know, consuming too many carbs can knock your body out of ketosis, halting the fat-burning process that the ketogenic diet is designed to induce. With its 71.46g net carbs per 100g, Guava Paste can easily tip you over your daily carb limit, potentially disrupting ketosis and making it harder to stay on track with your ketogenic lifestyle.

However, it's also important to highlight the healthful properties of Guava Paste, even if it's not suitable for a ketogenic diet. Guava Paste is rich in vitamin C, a powerful antioxidant that helps protect your body against free radicals and supports a healthy immune system. It also contains a good amount of dietary fiber, which aids in digestion and can help maintain a healthy heart.

Yet, as beneficial as these nutrients are, they don't negate the high carb content that makes Guava Paste incompatible with a ketogenic diet. For those committed to keto, it's essential to balance nutritional benefits with macronutrient requirements to maintain ketosis.

Avoiding Guava Paste in Your Keto Meal Plan

Avoiding Guava Paste in your keto meal plan may sound challenging, especially if you're a fan of its unique, sweet-tropical flavor. But fear not! With a few practical strategies, you can navigate your diet effectively, keeping it flavorful yet keto-friendly.

Firstly, awareness is key. Guava Paste can often sneak into foods and dishes without you realizing it. This is particularly true for certain desserts, snacks, and even savory dishes that use Guava Paste for a sweet-tangy twist. Always check the ingredient list when you're out dining or shopping for packaged foods.

Next, plan your meals ahead of time. Meal planning can help you control what you eat, ensuring that your diet stays low-carb and ketogenic. It also reduces the chances of resorting to non-keto-friendly foods in a pinch.

Cravings can be tough to handle, especially if you have a sweet tooth. The good news is, a keto diet doesn’t mean you have to entirely give up on sweets. When you crave a sweet treat, opt for keto-friendly desserts made with sweeteners like erythritol or stevia, which have little to no impact on your blood sugar or ketosis.

Lastly, experiment with other keto-friendly fruits. While they might not have the exact taste of Guava Paste, fruits like berries, in moderation, can offer a sweet reprieve without jeopardizing your daily carb limit.

Keto-Compatible Alternatives for Guava Paste

While Guava Paste may not be a keto-friendly option, there are plenty of other delicious alternatives that can satisfy your sweet cravings without disrupting ketosis. Here are a few alternatives that you can consider:

  1. Berries: Berries, such as strawberries, blueberries, and raspberries, are considered some of the most keto-friendly fruits. They're not only low in carbs but also rich in antioxidants. You can use a small amount of mashed berries as a fresh, tangy alternative to Guava Paste in various recipes. A serving of 100g of strawberries, for instance, contains just 5.5g of net carbs, a fraction of the carbs in Guava Paste.
  2. Sugar-free Jams and Jellies: There are many sugar-free or low-sugar jams and jellies available on the market that use keto-friendly sweeteners such as stevia or erythritol. Make sure to check the labels for hidden carbs or non-keto ingredients. These can work as a direct replacement for Guava Paste in most recipes.
  3. Almond or Coconut Butter: If it's more about the texture, then almond or coconut butter can be great low-carb substitutes for Guava Paste. They come with the added benefits of healthy fats, which are essential for a keto diet. For example, almond butter contains only 2.7g of net carbs per 100g serving.
  4. Avocado: While this might seem like an unconventional alternative, avocados can be used in many recipes to provide a creamy, nutrient-dense substitute for Guava Paste. With only 1.8g of net carbs per 100g, avocados are highly keto-friendly.

Concluding Thoughts on Guava Paste and Keto

As we've explored throughout this piece, the sweet and tangy appeal of Guava Paste has its obstacles when it comes to adhering to a ketogenic diet. Its high carbohydrate content, with 71.46g of net carbs per 100g, can potentially knock one out of ketosis, disrupting the balance that is so essential for a successful keto journey.

This doesn't negate the nutritional benefits of Guava Paste. With its rich vitamin C content and dietary fiber, it can be a healthful addition to non-keto diets. However, for those committed to the keto lifestyle, the high net carb content is a significant challenge.

But remember, being on a ketogenic diet doesn't mean you have to compromise on flavor or variety. There are countless keto-friendly alternatives to Guava Paste, from fresh berries to low-carb nut butters, sugar-free jams, and even avocados. Each offers unique flavors and textures, and they can be effectively integrated into various keto recipes.

While navigating the world of keto can sometimes feel limiting, especially when it comes to sweet treats, it's also an opportunity to experiment with new foods and ingredients. In the absence of Guava Paste, you may discover a new favorite food that aligns with your keto goals.

One final thought: Consider making your own keto-friendly paste or spread at home. By controlling the ingredients, you can ensure you're staying within your daily carb limit while also satisfying your palate. A homemade berry spread with a keto-friendly sweetener, for example, could be a flavorful addition to your meal plan.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, Guava Paste is high in carbohydrates. One 100g serving typically contains 71.46g of net carbs, making it unsuitable for a low-carb, ketogenic diet.

Absolutely! There are numerous keto-friendly alternatives to Guava Paste, including low-carb fruits like berries, sugar-free jams and jellies, almond or coconut butter, and even avocados. These can be used in various keto recipes in place of Guava Paste.

While it's possible to include small amounts of high-carb foods on a keto diet, the amount of Guava Paste you'd be able to eat would be extremely small. The high net carb content means it's generally best to avoid it to maintain ketosis.