Guavas (Common Raw) – Nutritional Information & Health Benefits
Guavas are a tropical fruit known for their vibrant flavor and impressive nutritional profile. These small, pear-shaped fruits come with a delightful mix of sweetness and tartness, making them a refreshing and healthy snack. They are an excellent source of vitamins, minerals, and dietary fiber, providing numerous health benefits.
Below is a detailed breakdown of the nutritional content of raw guavas:
Nutritional Information (per 100g of raw guava)
| Nutrient | Amount |
|---|---|
| Energy | 68 kcal |
| Protein | 2.55 g |
| Total Fat | 0.95 g |
| Saturated Fat | 0.272 g |
| Carbohydrates | 14.32 g |
| Dietary Fiber | 5.4 g |
| Sugars | 8.92 g |
| Calcium | 18 mg |
| Iron | 0.26 mg |
| Magnesium | 22 mg |
| Phosphorus | 40 mg |
| Potassium | 417 mg |
| Sodium | 2 mg |
| Zinc | 0.23 mg |
| Copper | 0.23 mcg |
| Manganese | 0.15 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 228.3 mg |
| Thiamin (Vitamin B1) | 0.067 mg |
| Riboflavin (Vitamin B2) | 0.04 mg |
| Niacin (Vitamin B3) | 1.084 mg |
| Vitamin B6 | 0.11 mg |
| Folate (Vitamin B9) | 49 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 31 mcg |
| Vitamin E | 0.73 mg |
| Vitamin D2 | 0.0 mcg |
Key Health Benefits
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Rich in Vitamin C: Guavas are packed with Vitamin C, providing over 228 mg per 100g, which is more than three times the daily recommended intake. Vitamin C is a powerful antioxidant that helps boost the immune system, fight infections, and promote skin health.
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High in Dietary Fiber: With 5.4 grams of fiber per 100 grams, guavas help support digestive health, promote regularity, and prevent constipation. The fiber content also contributes to satiety, making guavas a good option for weight management.
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Supports Heart Health: The potassium content (417 mg per 100g) in guavas helps regulate blood pressure, while their high fiber and antioxidant content may contribute to lowering cholesterol levels, further supporting heart health.
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Packed with Essential Nutrients: Guavas provide a range of essential nutrients such as magnesium, phosphorus, and iron, which play a role in supporting bone health, energy production, and oxygen transport throughout the body.
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Low in Fat and Calories: With just 0.95 grams of fat and 68 kcal per 100 grams, guavas are a great snack for those looking to manage their weight while still enjoying a sweet, nutrient-dense fruit.
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Supports Skin and Eye Health: The Vitamin A in guavas, along with Vitamin C, helps protect the skin from oxidative damage and supports eye health, potentially reducing the risk of conditions like cataracts and macular degeneration.
Allergen Information
Guavas are generally considered safe for most people, with no major allergens associated with them. However, individuals with specific fruit allergies or sensitivities should exercise caution.
Dietary Preferences
Guavas are naturally:
- Vegan-friendly
- Gluten-free
- Dairy-free
- Nut-free
These qualities make them a versatile fruit suitable for a variety of dietary preferences and restrictions.
Advice
Guavas can be enjoyed in a variety of ways. You can eat them raw, add them to smoothies, mix them into fruit salads, or even use them in baking and jams. They can also be used to create refreshing beverages like guava juice or incorporated into savory dishes for an interesting flavor twist.
When choosing guavas, look for fruits that are slightly soft to the touch, indicating ripeness. However, keep in mind that some guavas may have seeds that are tough, so you may want to remove them depending on how you plan to use the fruit.
Conclusion
Guavas are a fantastic, nutrient-packed fruit that offers an array of health benefits. Whether eaten raw, added to dishes, or blended into smoothies, guavas provide a delicious and healthy way to meet your daily vitamin and mineral needs. Their versatility in the kitchen and numerous health-promoting properties make them an excellent addition to any diet.
