Is Guava Good for Weight Loss?
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Growing up, guava (अमरुद) was a part of everyday life – plucked fresh from a tree, bought from the thele wala after school, or enjoyed on long train journeys when a vendor would slice it up, sprinkle chaat masala, and serve it in a newspaper cone. Simple, delicious, and oh-so-satisfying!
But beyond the nostalgia, this humble fruit is also a smart pick for healthy eating. Let’s read more about it in this blog.
What are the Types or Varieties of Guava Available in India?
Guavas in India can be broadly categorised into White Flesh Guava and Pink/Red Flesh Guava, each offering unique flavours and health benefits.
1. White Flesh Guava
White flesh guavas are known for their mild sweetness, firm texture, and high vitamin C content.
- Allahabad Safeda, one of the most popular varieties, has a round shape, thin pale-yellow skin, and sweet, juicy flesh with small seeds.
- Lucknow 49 (Sardar Guava) is widely grown across India and features medium to large-sized fruit with greenish-yellow skin, creamy-white pulp, and a pleasant aroma.
- Shweta, a newer hybrid, also belongs to this category, offering smooth-skinned, sweet white flesh with good resistance to pests and diseases.
- Thai Guava (Apple Guava), is distinctively large, crunchy, and often seedless, making it a favourite for fresh consumption, especially with spices and salt.
2. Pink/Red Flesh Guava
Pink and red flesh guavas are known for their vibrant colour, higher antioxidant content, and rich, tropical flavour.
- Arka Mridula is a popular variety with soft, pinkish pulp, high sweetness, and low seed content, making it ideal for fresh consumption and jams. On the other hand,
- Arka Kiran features bright red-pink flesh with a soft, sweet texture, offering a visually appealing and flavorful experience.
- Lalit is another standout, featuring red skin and pink pulp with a rich, sweet taste high in vitamin C.
- Red Flesh Guava (Chittidar & Lal Guava) is known for its bright pink to deep red flesh, strong aroma, and high antioxidant content, making it beneficial for health.
- Taiwan Pink Guava is a large, round variety with thick green skin and deep pink, naturally sweet flesh, often used for juices, jams, and fruit salads.
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What is the Nutritional Value of Guava?
Both types of guava are healthy and full of nutrients. White guava has fewer calories and less sugar, while pink guava is naturally sweeter and has more antioxidants. As per Indian Food Composition Tables (IFCT – 2017), 100 grams of guava contains:
| Nutrient | Nutritional Value (Per 100 g) | |
| White Flesh | Pink Flesh | |
| Energy | 32 kcal | 47 kcal |
| Carbohydrate | 5 g | 9 gm |
| Protein | 1 g | 1 gm |
| Total Fat | 0 g | 0 g |
| Calcium | 19 mg | 14 mg |
| Phosphorus (P) | 24 mg | 30 mg |
| Total Fiber | 9 g | 7 g |
| Potassium | 283 mg | 270 mg |
| Natural Sugar | 4 g | 8 g |
Which Type of Guava is Better For Weight Loss?
If you’re trying to lose weight, white guava is the better choice.
- It has 32 kcal, while pink guava has 47 kcal – fewer calories mean you can eat slightly more without worry.
- It has 4 g of natural sugar, compared to 8 g in pink guava – less sugar helps keep your blood sugar stable.
- It has 9 g of fiber, while pink guava has 7 g – more fiber keeps you full longer and helps control cravings.
So, the thing is – both are healthy, but white guava gives you all the benefits without the extra calories and sugar, which makes it a smarter pick for weight loss!
But knowing what’s best isn’t always enough – What exactly to eat? How much to eat? When to eat? What works best for your body? So many questions we have, isn’t it?
That’s where expert guidance comes in. With a 1-on-1 consultation, our nutritionist will clear the confusion and create a personalised diet plan that actually fits your lifestyle. We promise it will be worth it 🙂
How Does Guava Help in Weight Loss?
Guava is packed with nutrients that make it a great addition to a weight-loss-friendly diet:
1. Keeps You Full Longer
High fiber content slows digestion, reducing hunger and preventing overeating.
2. Low in Calories, High in Nutrition
Provides essential vitamins and minerals without adding extra calories.
3. Boosts Metabolism
Contains flavonoids (like quercetin) that enhance metabolism and aid fat loss.
4. Has Minimal Effect on Blood Sugar
Helps prevent sugar spikes that lead to fat storage than high GI fruits like ripe mango, ripe bananas, ripe pineapple etc.
5. Improves Digestion & Gut Health
Supports a healthy gut, prevents constipation, and reduces bloating.
6. Reduces Water Retention
Antioxidants help detox the body, while diuretic properties prevent excess water weight.
7. Rich in Antioxidants
Helps reduce oxidative stress, which is linked to obesity.
What are the Other Health Benefits of Guava?
Guava is more than just a sweet and refreshing fruit – it’s packed with nutrients that support overall health in many ways.
1. Good for Digestion
Guava is full of fiber, which helps with digestion and prevents constipation. It also supports gut health and keeps your stomach happy.
2. Helps Control Blood Sugar
Guava can help keep blood sugar levels steady, making it a great choice for people with diabetes.
3. Boosts Immunity
Loaded with Vitamin C, guava strengthens your immune system and helps fight colds, flu, and infections.
4. Supports Heart Health
Guava helps lower bad cholesterol and keeps blood pressure in check, which is great for heart health.
5. May Help Prevent Cancer
Guava is rich in antioxidants that protect your body from harmful cells, reducing the risk of diseases like cancer.
6. Eases Period Pain
Some studies suggest guava can help reduce menstrual cramps and discomfort.
7. Good for Your Skin
Guava is packed with nutrients that help keep your skin healthy, glowing, and free from blemishes.
8. Supports Brain Health
Guava contains important B vitamins that help with memory, focus, and overall brain function.
9. Reduces Inflammation & Pain
If you have joint pain or swelling, guava’s natural anti-inflammatory properties can help reduce discomfort.
10. Protects the Liver & Kidneys
Guava has been shown to support liver and kidney health by protecting against toxins and infections.
11. Fights Nutrient Deficiencies
Rich in vitamin C, guava enhances iron absorption, helping prevent anemia and malnutrition, making it especially beneficial for pregnant women and children.
How to Incorporate Guava into a Weight Loss Diet?
Guava is a tasty and healthy fruit that can easily fit into a weight loss plan. Here are some simple and delicious ways to enjoy it:
- Eat it Raw: The easiest way! Just wash, slice, and enjoy its natural sweetness and crunch. For extra flavour, sprinkle some rock salt or kala namak on it.
- Guava Sabzi (Perunu Shaak): A unique Gujarati-style dish where guava is cooked with spices to create a sweet and tangy curry.
- Guava Chutney (Amrood ki Chutney): Blend guava with green chillies, coriander, mint, and lemon juice to make a flavorful chutney that goes well with snacks and meals.
- Guava Raita (Peruchi Raita/Koshimbir): Mix finely chopped guava with yoghurt, spices, and herbs for a refreshing, light, and healthy side dish.
What are the Risks of Eating Too Much Guava?
Guava and its leaves have many health benefits, but eating too much can cause some problems:
- Digestive Discomfort: Eating too much guava, especially when unripe, can cause bloating, gas, or constipation due to its high fiber content.
- Allergic Reactions: Some people may be allergic to guava or its leaves, leading to itching, swelling, or even breathing issues.
What Is the Best Time to Eat Guava in Weight Loss?
The best time to eat guava, or any fruit for that matter, is mid-morning or in the afternoon as a snack. Avoid eating it with meals or too late at night, as its high fiber content may take longer to digest and could cause bloating or discomfort.
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How We At Fitterfly Can Help You?
When it comes to weight loss, simply adding guava to your diet isn’t enough – it’s about building the right balance between nutrition, exercise, and lifestyle habits. That’s where Fitterfly comes in!
At Fitterfly, we take a personalized approach to weight loss. Our Nutrition Coaches help you create a realistic and sustainable meal plan, ensuring that you enjoy nutrient-rich foods like guava while maintaining the right portion sizes. Instead of restrictive diets, we focus on practical food choices, mindful eating, and meal timing to help you stay full and energized while losing weight.
But food is just one part of the journey. Our Fitness Coaches design simple, effective workouts suited to your daily routine, ensuring that you burn fat and improve metabolism without spending hours at the gym.
And because staying consistent is often the hardest part, our Success Coaches provide the motivation and support you need to overcome challenges, stay on track, and build habits that lead to long-term results.
At Fitterfly, we don’t believe in quick fixes – we help you achieve lasting, healthy weight loss in a way that fits your lifestyle. If you’re ready to take the next step, call us at 08046807733 and let’s get started on your personalized journey to better health!
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Is guava good for weight loss at night?
Firstly, eating at night itself is not a good option if you are trying to lose weight - doesn’t matter if it's a healthy item or not. However, sometimes, you could have intense hunger pangs. In that case, guava is a better choice than other snacks like chips, sweets, farsaan, chocolates, pastries, etc. But still, you should avoid eating at night if you aim for weight loss or just want to live a healthy life.
Can I eat guava for fat loss?
You can eat guava, but no one food alone can help you lose weight. A balanced diet and exercise are just as important for effective weight loss. It’s simply a healthier snack choice compared to other high-calorie fruits like ripened mango or ripened banana, as they have higher GI which can ultimately lead to weight gain if not eaten in moderation.
Is guava good for weight loss in PCOS?
In PCOS, food cravings are common, and we often end up eating unhealthy snacks like samosa, pastries, etc. Instead, having guava is a better option as it is low in calories, high in fiber, and helps keep you full for longer.
What are the ways to include guava in your diet for weight loss?
You can enjoy guava in many simple and tasty ways. Eat it raw as a quick, sweet, and crunchy snack but plain guava is the best way to consume it since it has no additional calories. Try Guava Sabzi (Peru nu Shaak), a sweet and tangy Gujarati-style curry. Make Guava Chutney (Amrood ki Chutney) by blending guava with green chillies, coriander, mint, and lemon juice - it's great as a dip or side. For a refreshing option, mix chopped guava with yoghurt/curd and spices to make Guava Raita (Peruchi Raita/Koshimbir).
How much guava can I eat in a day if I am trying to lose weight?
For someone trying to lose weight, 1 medium-sized guava (about 150–200g) per day is a good portion. But remember, it needs to be a part of a balanced diet combined with exercise, good sleep and reduced stress levels.
