Calories in Guava: Nutritional Facts, Health Benefits and Other Details

Guava is one of the most widely consumed fruits, not just in India, but also in many parts of the world. It is a fruit that not only comes with a delicious taste but is also rich in high amounts of nutrients that are truly beneficial for your overall health and wellness. It is mostly due to this reason that many health care professionals and experts recommend you add guava to your daily diet. Dietary recommendations may vary depending on age, health conditions, and individual nutritional needs.

You can have guava as a snack in your afternoon or can consume the leaves of guava in the form of guava tea. But before adding guava to your diet, it is important to be aware of the nutritional components and the calories that are present in this fruit. This article will be the best guide for you to get an in-depth idea of the nutrients that are found in guava, the calorie content in the fruit, health benefits, and other details.

What do you need to know about guavas?

You probably do know about guavas, that it is mostly a tropical fruit with a green skin and a fleshy pulp present inside with seeds, and the colour of this flesh may vary from white to pink. It is often dubbed the tropical ‘superfruit’ for being rich in high amounts of nutrients that are beneficial for your health. It is not only low in calorie content, which makes it a go-to choice. Portion control and overall calorie balance play an important role in weight management. For a weight loss diet, guava fruit is also filled with nutrients of essential elements such as vitamins, minerals, and loads of plant-based compounds.

Calorie content in guavas: The calorie breakdown

The net calorie content in guavas is quite low, as it is mostly dense in nutritional components. In fact, the amount of calories that are present in guavas may vary, based on different factors such as the size of the guavas, the size of the fruit, the way you are having the fruit, how much the fruit has ripened, and other aspects.

So, here we have a detailed breakdown of the amounts of calorie content in guava for you:

A medium-sized guava may generally contain around 37 to 41 calories, while 55 grams of whole guava fruit may contain about 37 calories. If you wish to have chopped guavas, then one cup or 165 grams of guavas can contain almost 112 calories, while the calorie content may be reduced to around 68 to 70 kcal when the weight of the fruit is lowered to around 100 grams or 3.5 oz. 1 oz or almost 28 grams of guava fruit may contain net calories of approximately 19 to 20 kcal. It is important for you to get a detailed idea about the calorie content in guava fruit, so that you can count the calories that you are taking in and be mindful of the portion size.

The list of nutrients in guava:

Guavas are highly dense in nutritional components that can maintain healthy physiological functioning and can aid in reducing the risks of developing diseases by strengthening your immune system.

The amount of ingredients that are present in guavas may vary in different cases, mostly due to the variety of the fruit. Here is a complete list of nutrients that are found in one 100-gram serving of a whole, ripe guava, along with the nutritional values:

Nutrient Amount per 100g

Carbohydrates 14.3 g

Total Fiber 5 to 5.4 g

Protein 2.55 g

Fat 0.95 g

Vitamin C 228 mg

Potassium 417 mg

Vitamin A 31 mcg or over 200 per cent of the Daily Value (DV)

Iron 0.26 mg

Calcium 18 mg

It is also important to remember that the list of nutritional components that are present in guava may have different values, based on the type of fruit that you are choosing to consume. Nonetheless, the nutrients will remain more or less the same.

Health benefits of having guava in your diet:

It is quite obvious from the list given above that guava is rich in high amounts of nutrients that can be quite beneficial for your health. These nutrients are required in the human body not only for improving the physiological functioning, but also to keep you healthy and free from health issues. Some of the most common health benefits that you may derive from guava can be listed here as follows:

1. Guava helps boost your immune system:

Guava is filled with the benefits of some of the most vital vitamins, such as vitamin B complex, A, and C. Vitamin C in guava, in particular, acts as a natural antioxidant that helps in preventing oxidative stress and fights the effects of free radicals. This will help boost your immune system and can be beneficial for protecting you from the risks of developing diseases.

2. Guavas can keep your skin healthy:

You can always add guavas to your daily diet if you want healthy and naturally glowing, and clear skin. This is because guava contains vitamin C, which helps in the production of collagen, and this is essential for developing firm and healthy skin.

The natural ingredients in guava can also result in better elasticity of the skin, which can help your skin to appear more youthful. In fact, the antioxidant properties in guava can help to prevent the risks of skin damage caused by the ultraviolet or UV rays of the sun. These benefits vary between individuals and do not replace sun protection or dermatological care. It can thus reduce the early signs of skin ageing, dark spots, wrinkles, and so on.

3. Guavas can keep your heart healthy:

This fruit is high in potassium content, which is an essential mineral that is required for maintaining the healthy functioning of the heart. This can help to lower the risks of developing various types of cardiovascular diseases, especially stroke and heart attack. The potassium content in guava will not only help in counteracting the sodium levels in the body, but it can also help to keep your cholesterol levels within check. Guava may support heart health as part of a balanced diet, but it does not replace medical treatment or prescribed therapy.

4. Guavas help to improve your digestion:

The nutrients in guava are beneficial for improving your digestive system. This is because guavas are rich in high fibre content, which can help in easier movement of bowels through the gastrointestinal tract. Apart from this, the high fibre and the other nutrients that are present in guava are beneficial in improving the gut microbiome by helping in maintaining the health of the good bacteria. This can significantly help you to reduce the risks of developing various types of bowel-related problems, such as constipation or irritable bowel syndrome, or IBS.

Which doctor or expert should choose before adding guavas?

If you are planning to add guavas to your diet, it is better to consult a health care professional first. You may consult a dietitian or a nutrition expert, that is, a nutritionist. This is because these experts will help you to know whether the nutritional components that are present in guava are required for your health at all. Moreover, these experts will also be able to tell you about the quantities in which you may need to consume guava, so that the net calorie intake does not exceed more than what is actually needed for you. Find Out dietitian or nutritionist on Docindia.

Final Thoughts:

To conclude, it can be said that you can always choose guava as a healthy option for a snack or munching while you are at work. This fruit is a powerhouse of some of the major nutrients, such as fibre, Vitamins A, C, and B complex, minerals such as potassium, along with small amounts of protein and healthy fats.

All these components in guava are highly valuable for improving your overall immune system, and can also aid in allowing proper digestion, and maintain the good health of your skin. But before adding guava to your diet, you must always consult an expert to make sure you are allowed to eat this fruit and to stay away from the risks of side effects.

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