Guava sauce, cooked

Guava sauce is made by simmering ripe guava flesh, sometimes with the seeds strained out, into a smooth, jam-like puree similar in texture to applesauce but with guava's musky, floral sweetness. It is spooned over pancakes and waffles, swirled into yogurt, baked into tarts and empanadas, or served alongside salty, crumbly cheeses, a pairing common in Latin American and Caribbean kitchens. Reduced further, the same base becomes a thicker guava paste used in desserts. Because the fruit is already cooked down, the sauce has a soft, spoonable consistency straight from the jar or pot.

Once opened, guava sauce should be kept refrigerated in a sealed container and used within about a week, the same as any fruit sauce or compote. At 36 calories per cup (238 grams), it is a low-calorie way to add sweetness to breakfast or dessert without relying on plain sugar. Its standout feature is vitamin C, at 162% of the Daily Value per 100 grams, well above most cooked fruit sauces, along with 3.6 grams of fiber per cup, so a spoonful over oatmeal or plain yogurt adds meaningfully to both nutrients for very few calories.