A serving of guava has moderate oxalate. Guava is a tropical fruit. It is also a sweet fruit enjoyed fresh and raw. Fresh guava is enjoyed in a fruit salad or juice. It is a rich source of vitamins and has a strongly tropical fragrance that many people love.
Yet, for those who need to watch their oxalate intake, it's important to know about the oxalate content in guava.
Oxalate Content in Guava
A medium-sized fresh guava, weighing about 120 grams, has around 83 milligrams of oxalates. This is considered a moderate level. Guava can be enjoyed but in moderation. The information in this article is sourced from the OHF database. To find this information go to the Resource Library and then OHF Fruit.
Comparison Table: Oxalate in Guava and Similar Fruit
Item | Average Oxalate (mg) per 100 g | Serving Size | Serving (g) | Calc Oxalate per serving | Oxalate level |
Guava | 70 | 1 medium | 120 | 83 | Moderate |
Mango, fresh | 4 | 1 cup, cubed | 165 | 7 | Low |
Papaya, raw | 1 | 1/2 cup, mashed | 115 | 1 | Low |
Passion Fruit or Granadilla | 1 | 1 passion fruit | 18 | 0 | Low |
Understanding Oxalates in Guava
Oxalates are natural compounds found in many foods. Oxalate can combine with calcium to form calcium oxalate, a common type of kidney stone. The presence of oxalate in guava means that sensitive people may need to watch their consumption. Guava, being a tropical shrub, is a popular choice, but it's essential to consider its oxalate levels.
Nutritional Benefits of Guava
Despite its oxalate level, fresh guava offers many health benefits. It's a rich source of dietary fibre, vitamin C, and other essential nutrients. The flavour of guava juice and its health benefits make it a worthwhile addition to your diet, as long as you manage your oxalate intake. Guava is nutritious and versatile. It can add a pink colour and a unique taste to your food.
Managing Oxalate Intake
For those managing their oxalate intake, moderation may be a preventive measure against kidney stones. It's beneficial to balance guava with other low-oxalate foods like mango and papaya. Consume a variety of fruits but monitor portion sizes. This may help maintain a healthy diet while keeping oxalate intake in check.
You can enjoy guava while managing oxalate intake. Consider incorporating it with other low-oxalate foods. For example, pairing guava with plant-based calcium-rich foods. This may help reduce the absorption of oxalates.
Conclusion
Raw guava has moderate oxalate levels, but it can still be part of a balanced diet if consumed in moderation. Always consult with a healthcare professional. Especially if you have specific dietary concerns related to oxalates. Enjoying fresh guava as part of a varied diet can provide many health benefits while keeping oxalate levels in check.
What's your favourite way to enjoy guava? Let me know in the comments.
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