Guava Calories: How Many Calories Are in a Guava?
Guava is a delicious tropical fruit that is widely popular for its distinct flavor and aroma. It is also a great source of nutrition, but how many calories are in a guava? In this article, we will explore the calorie content of guava and discuss the nutritional benefits of this fruit.
Table of Contents
- What is Guava?
- Guava Nutrition Facts
- Calories in Guava
- Health Benefits of Guava
- Guava and Weight Loss
- Guava Recipes
- How to Choose and Store Guava
- Side Effects and Precautions
What is Guava?
Guava is a tropical fruit that is native to Central America and South America but is now grown in many parts of the world. It is a small to medium-sized fruit with a green or yellow skin and a sweet, juicy flesh. Guava is commonly eaten raw, but it can also be used in smoothies, jams, and desserts.
Guava Nutrition Facts
Guava is packed with vitamins, minerals, and antioxidants that are essential for good health. Here are the nutrition facts for one cup (165 grams) of raw guava:
- Calories: 112
- Protein: 4.2 grams
- Fat: 1.6 grams
- Carbohydrates: 23.6 grams
- Fiber: 8.9 grams
- Vitamin C: 377% of the Daily Value (DV)
- Vitamin A: 21% of the DV
- Potassium: 18% of the DV
- Folate: 16% of the DV
- Calcium: 5% of the DV
- Iron: 4% of the DV
Calories in Guava
As shown in the nutrition facts above, one cup of raw guava contains 112 calories. This may seem high compared to other fruits, but guava is also high in fiber, which helps you feel full and satisfied for longer. This can help prevent overeating and support healthy weight management.
Health Benefits of Guava
In addition to being low in calories and high in fiber, guava is also packed with nutrients that provide numerous health benefits. Here are some of the most notable health benefits of guava:
1. Boosts Immunity
Guava is high in vitamin C, which is essential for a healthy immune system. One cup of guava contains 377% of the DV for vitamin C, making it an excellent food to support your immune system.
2. Improves Digestion
The high fiber content in guava helps promote healthy digestion by adding bulk to your stool and preventing constipation. It can also help improve the absorption of nutrients in your digestive tract.
3. Supports Heart Health
The potassium in guava can help lower blood pressure, which is essential for good heart health. Additionally, the fiber in guava can help lower cholesterol levels, which can also reduce the risk of heart disease.
4. May Help Prevent Cancer
Guava is rich in antioxidants, which can help protect against cellular damage and reduce the risk of cancer. Some studies have even found that guava extract may help prevent the growth of cancer cells.
Guava and Weight Loss
If you’re looking to lose weight, guava can be a great addition to your diet. As mentioned earlier, guava is low in calories and high in fiber, which can help you feel full and satisfied for longer. Additionally, the nutrients in guava can help support a healthy metabolism, which is essential for weight loss.
Guava is a versatile fruit that can be used in a variety of recipes, from smoothies to salads to desserts. Here are some delicious guava recipes to try:
1. Guava Smoothie
- 1 cup chopped guava
- 1 banana
- 1 cup almond milk
- 1 tbsp honey
Blend all ingredients in a blender until smooth. Enjoy as a refreshing and nutritious breakfast or snack.
2. Guava Salad
- 2 cups mixed greens
- 1/2 cup chopped guava
- 1/2 cup sliced strawberries
- 1/4 cup crumbled feta cheese
- 1/4 cup chopped walnuts
- 2 tbsp balsamic vinaigrette
Toss all ingredients together in a large bowl and serve as a healthy and flavorful side dish.
3. Guava Dessert
- 1 cup chopped guava
- 1/2 cup plain Greek yogurt
- 2 tbsp honey
- 1/4 cup granola
Layer the guava, yogurt, honey, and granola in a glass or jar. Enjoy as a delicious and satisfying dessert.
How to Choose and Store Guava
When choosing guava, look for fruit that is firm and free of bruises or soft spots. The skin should be smooth and the fruit should have a sweet, fruity aroma. If the fruit is not quite ripe, you can let it sit at room temperature until it softens.
Once ripe, guava can be stored in the refrigerator for up to one week. You can also freeze guava by cutting it into pieces and storing it in an airtight container in the freezer for up to six months.
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Side Effects and Precautions
While guava is generally safe to eat for most people, there are a few precautions to keep in mind. Guava contains a substance called latex, which can cause an allergic reaction in some people. If you have a latex allergy, it’s best to avoid eating guava.
Additionally, guava seeds can be hard to digest and may cause discomfort in some people. To avoid this, you can remove the seeds before eating guava.
In conclusion, guava is a nutritious and delicious fruit that can be a great addition to a healthy diet. It is low in calories, high in fiber, and packed with vitamins and minerals that provide numerous health benefits. Whether you enjoy it raw or in a recipe, guava is a flavorful and nutritious food that you can feel good about eating.
- How many guavas should I eat per day?
- There is no specific recommendation for how many guavas to eat per day, but one cup of guava provides a good balance of nutrients without adding too many calories to your diet.
- Can guava help with constipation?
- Yes, the high fiber content in guava can help promote healthy digestion and prevent constipation.
- Is guava a good source of vitamin C?
- Yes, guava is a great source of vitamin C. One cup of guava provides 377% of the Daily Value for vitamin C.
- Can guava help lower blood pressure?
- Yes, the potassium in guava can help lower blood pressure, which is essential for good heart health.
- Is it safe to eat guava seeds?
- While guava seeds are edible, they can be hard to digest and may cause discomfort in some people. It’s best to remove the seeds before eating guava.