Putting together your weight loss diet can be a challenge with all the possibilities. What about guava, is it good for weight loss or fattening?
Guava is a citrus fruit you can eat raw on its own, as juice, or as an ingredient in other dishes. You can also use its leaves to make tea. Guava is not the most popular fruit there is but eating it can definitely offer some health benefits.
While there are better fruits, many people will benefit in terms of weight loss by eating more whole guava. Find out just how good guava is, how to eat it when trying to lose weight, and how it compares to certain other fruits.
Micronutrients in guava
The first thing to look at is the amount of micronutrients in guava.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of raw guava provides you with approximately (1):
- Vitamin C: 381% of the DV (Daily Value)
- Folate: 12% of the DV
- Vitamin A: 12% of the DV
- Potassium: 12% of the DV
- Copper: 11% of the DV
- Manganese: 8% of the DV
- Vitamin B6: 6% of the DV
- Niacin: 5% of the DV
- Vitamin B5: 5% of the DV
- Magnesium: 5% of the DV
And some other vitamins and minerals in less significant amounts. The amount of other vitamins and minerals in guava is good compared to many other whole foods.
If you have trouble reaching your daily vitamin and mineral goals guava can help you a nice amount with a few of these goals.
Guava also contains certain kinds of antioxidants, substances that help your body deal with oxidative damage. It is not entirely clear if and to what extent antioxidants help weight loss.
Fiber in guava for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Guava contains around 5.4 grams of fiber per 100 grams.
That’s a very good amount of fiber per 100 grams compared to many whole foods.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in guava you can reduce the time you spend craving for food a very good amount.
Does guava help you lose weight?
Before knowing whether or not guava deserves a spot in your weight loss diet you still need a final piece of the puzzle. The number of calories in guava.
Guava contains 68 calories per 100 grams. 51.5 of these calories come from the carbohydrates (14.3 g per 100 grams of which 5.4 g fiber).
The amount of calories in guava is not that high in general. There are quite a few lower-calorie fruits but also higher calorie fruits. Compared to many vegetables guava is slightly higher in calories.
That being said, guava is still generally a low-calorie food that can help you feel fuller with its large fiber content. This can help you avoid higher-calorie foods. For most people that, and thus eating more guava, is enough to help them lose weight.
If you don’t like guava you don’t have to go out of your way to force it into your daily eating habits, guava is not a unique weight loss food. Other foods can be better for weight loss.
If you are gaining weight while eating guava, the first place to look at is the rest of your diet and other lifestyle habits. Guava is generally not fattening.
What is the best time to eat guava for weight loss?
The calories in guava are mainly from carbohydrates. Carbohydrates raise insulin. Insulin in turn can mess with the production of sleep hormones. Sleep is important for your weight loss and health.
That’s one of the reasons why you preferably want to eat guava earlier in the day or at least not right before bed or at night. The amount of calories in guava is not that high but if you can make the better choice why not.
Guava won’t be that fattening at night that it means the end of your weight loss journey but you preferably want to stop eating it a while before bedtime.
How to eat guava for weight loss
Guava makes for a great snack, raw on its own, but this fruit also combines great with other healthy foods. Here are some healthy dishes you can combine with guava:
If you are looking to lose weight you want to avoid guava syrup and recipes with guava like muffins, candy, crumble, jam, cake, and most other dessert recipes.
There is also guava leaf tea, literally tea made of the leaves of guava. Drinking water is often beneficial for weight loss. It helps you feel fuller and increases the number of calories you burn. In that way guava leaf tea would help you lose weight.
If you compare guava leaf tea to water this drink will likely offer some additional health benefits but there won’t be much of a difference when it comes to losing weight. If the extra taste helps you hit your daily water goals you can certainly consider this drink.
Is guava juice good for weight loss
Next many people wonder how good guava juice is for weight loss. If you’re only looking at calories, guava juice even contains slightly fewer calories per 100 grams, 56 calories (2).
Keep in mind that the guava juice you buy at the store usually contains added sugar and sweeteners which are not great for weight loss.
Guava juice does contain a lot less fiber. Guava contains around 5.4 grams of fiber per 100 grams, guava juice 0.5 grams.
The main problem with guava juice for weight loss is that it is a liquid. Only a single glass of guava juice is already 200 grams. Just imagine the difference in fulness between 100 grams of potato vs half a glass of water.
Calorie rich drinks like juices are almost never a good idea if you’re looking to lose weight. By juicing you remove the fiber from food which is arguably the most useful nutrient for weight loss.
In general, it’s a lot easier to overconsume calories with drinks than with whole foods. This also applies to guava vs guava juice.
Guava vs other popular fruits for weight loss
You now know how good guava is for weight loss but how does it compare to certain other fruits? Find out how good guava is for weight loss vs papaya, mango, apples, and pears.
Guava vs papaya
Papaya is another kind of fruit that’s slightly less popular. If you’re only looking at calories papaya contains a good amount less. Guava contains around 68 calories per 100 grams vs the 39 calories per 100 grams of papaya (3).
Guava contains around 5.4 grams of fiber per 100 grams, papaya 1.8 grams. Guava contains slightly higher amounts of vitamins and minerals than papaya.
Due to the relatively big difference in calories papaya may be better for weight loss than guava. It is hard to predict how impactful the large amount of fiber in guava will be.
Guava vs mango
Mango contains around 1.8 grams of fiber per 100 grams so a good amount lower than guava. Guava contains more vitamins and minerals than mango.
The difference in fiber makes guava likely better for weight loss than guava.
Guava vs apples
There is a reasonable difference in the amount of fiber in these fruits. Guava has about 5.4 grams of fiber per 100 grams vs apples with 2.4 grams. Guava contains higher amounts of vitamins and minerals.
Guava will likely be better for weight loss than apples due to the relatively big difference in fiber.
Guava vs pears
Pears contain around 3.1 grams of fiber per 100 grams so lower than guava. In terms of vitamins and minerals guava takes the lead.
The difference when it comes to weight loss is difficult to predict. Guava is slightly higher in calories than pears but also a good amount higher in the important weight loss nutrient fiber.
Chart of guava vs other popular fruits
All in all, the differences between these fruits won’t make that much of a difference when it comes to losing weight. If you like all these fruits equally you might as well choose the ones that are slightly better for weight loss.
The amount of vitamins and minerals in the foods does matter for weight loss and health but you can’t simplify that in one number. You can check out the numbers for guava (1), papaya (3), mango (4), apples (5), and pears (6) to compare.
|Values Per 100g||Guava||Papaya||Mango||Apples||Pears|
|Calories||68 calories||39 calories||65 calories||52 calories||58 calories|
|Fiber||5.4 g||1.8 g||1.8 g||2.4 g||3.1 g|