Guava Protein Per 100g

Guava - Protein is often hailed as the king of nutrients, especially when it comes to muscle growth, repair, and maintaining a healthy metabolism. 

While the conversation around protein-rich foods often revolves around paneer, soya chunks, and eggs, very few people in India realize that fruits can also offer a modest protein boost. One such underrated source is the humble guava.

Whether eaten raw, juiced, or turned into chutneys, guava holds a revered spot in many Indian households.

But have you ever considered how much protein you're getting from it? In this comprehensive guide, we’ll explore how much protein guava offers per 100g, and how it stacks up in a typical Indian diet. Let’s dive into this tropical treasure.

Guava Protein Per 100g

Now, let’s come to the main point of interest: How much protein is there in 100 grams of guava?

According to Indian Food Composition Tables (IFCT) and USDA nutrition databases, Guava contains approximately 2.6 grams of protein per 100 grams, making it one of the highest protein-rich fruits commonly found in India.

That’s more than what you'd find in most fruits, including:

• Apple (0.3g protein per 100g)

• Banana (1.1g protein per 100g)

• Mango (0.8g protein per 100g)

• Watermelon (0.6g protein per 100g)

While 2.6 grams of protein per 100g may not sound like much compared to animal or soy-based sources, for a fruit, it is considerably high.

When consumed regularly and in adequate portions, guava can contribute meaningfully to your daily protein intake, especially for vegetarians and vegans in India.

A quick reference:

• 1 medium-sized guava (~250g) = ~6.5g protein

• 1 cup sliced guava (~165g) = ~4.3g protein

That’s almost equal to one boiled egg, which contains around 6g of protein.

How Guava Protein Supports Indian Lifestyles and Health Goals?

Let’s put this in context for the Indian lifestyle. While many Indians focus on carbohydrates like rice, roti, and potatoes, protein intake often falls short, especially among vegetarians.

A 2020 study showed that 80% of Indians consume inadequate protein, especially in rural and lower-income populations.

This is where guava comes in as a practical and tasty way to bump up protein intake.

Benefits of Guava Protein for Indian Diets

✔ Weight Loss: High fiber + moderate protein = satiety. This means fewer cravings and better portion control.

✔ Muscle Maintenance: While guava isn’t a complete protein source, combining it with other plant-based foods can help meet amino acid requirements.

✔ Immunity: Protein plays a vital role in building immune cells. Combined with guava’s high vitamin C content, it becomes an immune-boosting combo.

✔ Diabetes Management: Guava has a low glycemic index, and its protein and fiber content slow down sugar absorption.

✔ Pro tip: Add chopped guava to your mid-morning fruit salad or post-workout smoothie with Greek yogurt for a balanced protein boost.

Guava vs Other Fruits: A Plant-Based Protein Showdown

To fully appreciate guava’s protein profile, let’s do a quick comparison of common fruits found in Indian kitchens:

Clearly, guava tops the list. Even pomegranate, another commonly consumed fruit, contains less protein per 100g.

This makes guava an excellent snack option for children, pregnant women, and anyone trying to bridge the protein gap through plant-based sources.

Creative Ways to Add More Guava to Your Daily Diet

Most people think of guava as something you just wash and eat. But in reality, this fruit is highly versatile.

Here are some creative and tasty ways to incorporate guava into your Indian meals for a protein and nutrient boost:

✅ Guava Chaat

Sprinkle some chaat masala, black salt, and red chili powder on guava slices. It’s a tangy and healthy evening snack.

✅ Guava Smoothie

Blend guava pulp with curd, oats, and flaxseeds for a high-protein breakfast smoothie.

✅ Guava and Sprouts Salad

Mix chopped guava with boiled moong sprouts, tomatoes, onions, and lemon juice. This gives you both fiber and protein in one shot.

✅ Guava Chutney

Spice up your meals with guava chutney made using green guavas, mint, ginger, and green chilies.

✅ Grilled Guava with Paneer

Grill guava slices and serve with spiced grilled paneer cubes for a sweet-salty protein-rich starter.

These guava recipes not only enhance taste but also diversify your daily intake of plant-based nutrients.

Final Thoughts

So, is guava the next big thing in plant-based protein? While it's not a complete replacement for high-protein foods like eggs, dals, paneer, or soya, guava is a fantastic supplementary source, especially for those following vegetarian or low-meat diets.

Its high protein content per 100g compared to other fruits makes it unique and valuable for Indian households, particularly those aiming for:

• Better metabolic health

• Weight loss and fat reduction

• Improved immunity and energy

• Balanced vegetarian or vegan diets

In a world obsessed with protein powders and synthetic supplements, sometimes the best answers lie in our local markets.

Guava is inexpensive, available throughout the year, and loved by both adults and children.