A single guava is a surprisingly nutritious and low-calorie addition to any diet, packing a significant amount of vitamins and fiber into a small package. While the precise calorie count depends on the fruit's size, a standard serving offers a guilt-free way to enjoy a sweet, tropical treat. Understanding the nutritional breakdown can help you better incorporate this superfruit into your health and wellness goals.
How Guava Calories Vary by Size and Weight
The calorie count for a single guava is not a fixed number, as the size and weight of the fruit can differ significantly. However, nutritional data provides clear guidelines to help you accurately track your intake.
- Small Guava (approx. 55g): Based on data from sources like WebMD and Health.com, a single, raw guava of this size contains about 37 calories. This makes it an exceptionally low-calorie snack. Its low energy density means you can feel full without consuming a large number of calories.
- 100g Portion: For standardized nutritional tracking, a 100-gram serving is often used. This amount of guava contains approximately 68 calories. The slightly higher calorie count reflects the increased portion size.
- Medium-Sized Guava: Some sources estimate a medium-sized guava to contain around 60 calories. This is a good middle-of-the-road estimate if you are unsure of the exact weight of your fruit.
Why Size Matters for Calorie Counting
Because fruit sizes are not uniform, understanding the calorie per weight is more accurate than relying on a "per fruit" estimate. When planning your diet, especially for weight management, using the 68 calories per 100g figure can provide more precise control over your intake. This variation is why consulting a food database, like the USDA FoodData Central, is useful for precise planning.
A Complete Nutritional Breakdown
Beyond its low calorie count, guava is a nutritional powerhouse, offering a wide array of vitamins, minerals, and other beneficial compounds.
- Vitamin C: Guava is famously rich in Vitamin C, often containing more than five times the amount found in an orange per serving. This potent antioxidant is crucial for immune function and skin health.
- Dietary Fiber: A single guava contains around 3 grams of dietary fiber. This high fiber content is excellent for promoting digestive health, preventing constipation, and aiding in weight management by increasing feelings of fullness.
- Carbohydrates and Sugars: With approximately 8 grams of carbohydrates and 5 grams of sugar per fruit (55g), guava's carb load is balanced by its fiber, preventing a sharp spike in blood sugar.
- Potassium: Guava contains a good amount of potassium, an essential mineral for maintaining healthy blood pressure and fluid balance.
- Other Nutrients: The fruit also provides smaller but significant amounts of other important nutrients, including Vitamin A, Folate, and Magnesium.
Health Benefits of Guava
Including guava in your diet can offer a range of health advantages beyond simple calorie counting. Its nutrient profile contributes to overall well-being in several key areas.
- Supports Digestive Health: The high amount of dietary fiber in guava promotes regular bowel movements and can help prevent digestive issues like constipation. Guava leaf extract has also shown potential in treating diarrhea.
- Boosts Immunity: Thanks to its high Vitamin C content, guava is excellent for strengthening the immune system, helping the body fight off infections and illnesses.
- Aids Weight Management: The low-calorie and high-fiber combination is perfect for those trying to lose or maintain weight. Fiber promotes satiety, helping to curb cravings and reduce overall calorie consumption.
- Promotes Heart Health: Some studies suggest that guava may have a positive effect on blood lipid levels, potentially lowering bad cholesterol and triglycerides, which supports cardiovascular health.
Guava vs. Other Popular Fruits: A Calorie Comparison
To put guava's low-calorie status into perspective, here is a comparison of its nutritional content (per 100g) with other common fruits.
| Fruit | Serving Size | Calories (kcal) | Fiber (grams) | Vitamin C (mg) |
|---|---|---|---|---|
| Guava | 100g | 68 | 5.4 | 228.3 |
| Orange | 100g | 47 | 2.4 | 53.2 |
| Apple | 100g | 52 | 2.4 | 4.6 |
This table highlights that while other fruits are also healthy, guava offers a compelling combination of low calories and very high levels of Vitamin C and fiber per serving, making it a standout choice.
How to Incorporate Guava into Your Diet
There are many delicious and simple ways to add guava to your daily routine.
- Enjoy Raw: The most straightforward way to eat guava is to wash it and eat it whole, just like an apple. The rind and seeds are both edible.
- Smoothies: Guava adds a unique tropical flavor to smoothies. Simply blend it with other fruits, some yogurt, and ice for a refreshing drink.
- Salads: Add chopped guava to fruit salads or even savory salads for a burst of flavor and texture.
- Snack: For a simple snack, cut a guava into wedges and sprinkle with a little black salt or chili powder for a popular tropical preparation.
Conclusion
In summary, a single guava is a low-calorie fruit, with the average small fruit containing approximately 37 calories. Its appeal goes far beyond its modest energy count, as it is a rich source of dietary fiber, potent antioxidants like Vitamin C, and other vital nutrients. Whether you are counting calories, aiming to improve digestion, or simply looking for a delicious and healthy snack, guava is an excellent and versatile choice. For reliable nutrition information on a wide variety of foods, the USDA FoodData Central is an excellent resource.
