The humble guava, a tropical fruit with a subtly sweet and tangy flavor, is far more than just a delicious treat. This unassuming fruit is a nutritional powerhouse, brimming with vitamins, minerals, and antioxidants that contribute to overall health and well-being. Let's delve into the impressive nutritional profile of a 100g serving of guava.
Guava Nutrition Facts: 100g Serving
A typical 100g serving of guava boasts an impressive array of nutrients. While the exact values can vary slightly depending on the guava variety and growing conditions, a general breakdown includes:
- Calories: Approximately 57-68 calories. This makes guava a relatively low-calorie fruit, perfect for those watching their weight.
- Carbohydrates: Around 14 grams, primarily in the form of natural sugars. This provides energy without the crash often associated with refined sugars.
- Fiber: A significant 5-9 grams of dietary fiber. This promotes healthy digestion, helps regulate blood sugar levels, and contributes to feelings of fullness.
- Vitamin C: A whopping 125-228 mg, exceeding the recommended daily intake for many adults. This potent antioxidant boosts the immune system, protects against cell damage, and aids in collagen production.
- Vitamin A: A good source of vitamin A, crucial for vision, immune function, and cell growth. The amount varies, but you can expect a substantial contribution to your daily needs.
- Potassium: A key electrolyte vital for maintaining proper fluid balance, muscle function, and nerve transmission.
- Manganese: An essential mineral involved in numerous metabolic processes, bone health, and wound healing.
- Other Vitamins and Minerals: Guavas also contain smaller amounts of other beneficial nutrients, including folate, vitamin B6, magnesium, and copper.
What are the health benefits of guava?
The impressive nutritional profile of guava translates to a wide range of potential health benefits. Its high vitamin C content, for example, makes it a powerful ally in boosting immunity and protecting against infections. The substantial fiber content promotes digestive health, preventing constipation and supporting a healthy gut microbiome. The antioxidants in guava help combat oxidative stress, potentially reducing the risk of chronic diseases.
How many calories are in a guava?
The calorie count in a single guava can vary significantly based on its size. A small guava might contain around 35-40 calories, while a larger one could hold upwards of 80-90 calories. However, as previously mentioned, a 100g serving generally contains between 57 and 68 calories.
Is guava good for weight loss?
Due to its relatively low calorie count and high fiber content, guava can be a beneficial addition to a weight-loss diet. The fiber helps you feel full and satisfied, reducing the likelihood of overeating. However, it’s important to remember that weight loss is achieved through a holistic approach that combines a balanced diet with regular exercise.
What are the side effects of eating guava?
While guava is generally safe for consumption, some individuals might experience mild side effects, such as digestive upset if consumed in excessive quantities. Those with allergies to latex might also experience allergic reactions, as guava is part of the latex family.
Is guava good for diabetics?
Guava's relatively low glycemic index (GI) makes it a more suitable choice for people with diabetes compared to some other fruits. However, moderation is still key. Consult with your doctor or a registered dietitian for personalized dietary advice if you have diabetes.
Guava is undeniably a nutritional gem. Its vibrant flavor, coupled with its remarkable health benefits, make it a worthy addition to any healthy diet. So next time you’re looking for a delicious and nutritious snack, reach for this tropical delight and reap the rewards of its plentiful goodness.
