Guava has 5.4g fibre per 100g. That is more fibre than any other common fruit, and more than most vegetables. At 68 calories per 100g with 2.6g protein (unusually high for a fruit), guava is quietly one of the most nutritionally dense foods you can eat. And during Indian winter, it costs ₹20-30 per kg. The best nutritional deal in Indian produce.
Guava is genuinely one of the smarter choices in Indian food if you’re watching calories. But the calorie count changes significantly with size, preparation, and what you add to it. Here’s the full picture so you can make it work for your goals.
Protein: 2.6g · Carbs: 14g · Fat: 1g · Fibre: 5.4g
Full calorie breakdown
The calorie count for guava varies significantly depending on size, stuffing, and preparation method. Here’s every variant you’ll encounter, from the lightest to the heaviest.
| Variant | Serving | Calories | Protein |
|---|---|---|---|
| Guava per 100g | 100g | 68 | 2.6g |
| 1 medium guava | ~150g | 102 | 3.9g |
| 1 large guava | ~200g | 136 | 5.2g |
| Guava juice (1 glass) | 200ml | 100-130 | 1g |
| Apple (comparison) | 100g | 52 | 0.3g |
| Banana (comparison) | 100g | 89 | 1.1g |
The gap between Apple (comparison) (52 cal) and 1 large guava (136 cal) is significant. Same food category, very different calorie cost. What you choose and how it’s prepared matters more than most people realise.
Is guava good for weight loss?
Yes. Guava is a reasonable choice for weight loss. At 68 calories per serving with 2.6g protein and 5.4g fibre, it provides decent nutrition without breaking your calorie budget. The fibre helps with satiety, meaning you feel fuller for longer.
What makes it particularly useful: highest fibre of any common fruit (5.4g/100g), highest protein among fruits (2.6g), low GI, cheap in season, excellent vitamin C (228mg vs orange at 53mg). This combination of moderate calories and genuine nutritional value is exactly what sustainable Indian dieting looks like.
On a 1,500-calorie diet, you can comfortably include guava at 1 to 2 meals. Pair it with a protein source like dal or paneer, and you have a balanced plate that fits your target without feeling like a compromise.
Guava at 68 calories per serving is a solid choice for weight loss when portion-controlled. Track it, account for it, and it fits in any Indian diet plan.
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How guava fits in your daily calories
Here’s what including guava looks like at different calorie targets:
1200 cal/day (Aggressive weight loss): Easy fit. Only 6% of your budget. Plenty of room for other meals and snacks.
1500 cal/day (Steady weight loss): Easy fit. Only 5% of your budget. Plenty of room for other meals and snacks.
2000 cal/day (Maintenance): Easy fit. Only 3% of your budget. Plenty of room for other meals and snacks.
Who should (and shouldn’t) eat guava regularly
Good choice for: highest fibre of any common fruit (5.4g/100g), highest protein among fruits (2.6g), low GI, cheap in season, excellent vitamin C (228mg vs orange at 53mg). If any of these apply to you, including guava in your weekly rotation makes nutritional sense beyond just calories.
For most people eating a normal Indian diet, guava is neither something to seek out nor something to avoid. It is a regular food that fits when you know the calorie count and plan accordingly.
How to reduce calories when eating guava
The king of fibre among fruits. 5.4g fibre per 100g. Compare: apple 2.4g, banana 2.6g, orange 2.4g. Guava has double the fibre of most other fruits. This means serious satiety.
Eat with salt and chilli. The classic Indian way. The salt enhances sweetness, the chilli adds flavour, and both add zero meaningful calories. A 150g guava with chaat masala is a 102-cal snack that satisfies like a 300-cal one.
More vitamin C than orange. Guava: 228mg vitamin C per 100g. Orange: 53mg. Guava has 4x more vitamin C than orange. One guava gives you 250% of your daily vitamin C need.
Best diabetic-friendly fruit. Low GI (12-24), high fibre, moderate sugar. Endocrinologists frequently recommend guava for diabetic patients as a safe fruit choice.
Frequently asked questions
Includes guava and all your favourite foods. Calorie-counted, portion-controlled, actually enjoyable.
Nutritional values based on IFCT (Indian Food Composition Tables) and USDA databases. Values vary with ingredients, size, and preparation. Informational content, not medical or dietary advice.