White guava (sufed amrood / سفید امرود) retail markets aur fruit shops mein aam tor par per piece ~120 g se 250 g ke beech milta hai, aur size/variety ke mutabiq farq hota hai. Medium sized guava aksar ~150 g–200 g per piece hota hai, jabke larger fruits ~220 g–250 g tak bhi dikhai dete hain. Ye juicy aur mildly sweet fruit snacks, salads aur juices ke liye bohat suitable hai.

White guava ka skin light green/yellowish hota hai aur andar ka gudar creamy white aur juicy rehta hai. Is fruit ka texture thoda crisp aur soft combination hota hai, jo virgin fruit khanay se le kar smoothies aur fruit bowls tak har style mein tasty lagta hai.

Cooking / Serving Tips:

Preparation :
Guava ko pehle achi tarah wash karein. Skin edible hoti hai isliye peeling zaroori nahi hoti; agar smoother texture chahie to halka peel bhi kiya ja sakta hai. Seeds ko chhota kar ke ya raw hi khaa sakte hain.

Raw / Fresh Eating :
Sufeda guava ko seedha raw form mein khaa sakte hain — ye breakfast, snack ya evening fruit ka refreshing part ban sakta hai.

Salads / Smoothies :
Guava ko fruit salads, fresh smoothies ya fruit bowls mein add karne se natural sweetness aur nutrition dono enhanced hotay hain.

Juice / Beverages :
Guava juice naturally sweet aur hydrating hoti hai — thoda lemon ya mint squeeze karke aur refreshing twist milta hai.

Storage Tips :
Whole guava ko room temperature par ya fridge ke crisper drawer mein rakh kar 3–5 din tak fresh rakha ja sakta hai; cut pieces ko airtight container mein rakh kar jaldi use karein.

Health Benefits & Diet Use:

Digestive Support :
Guava fiber se rich hoti hai jo digestion ko support karti hai aur bowel movements ko regular banane mein madad karti hai — 100 g guava mein zaroori fiber hota hai.

Immunity Boost :
Guava vitamin C ka excellent source hai — yeh immune system ko strong banata hai aur body ko infections se ladne mein help karta hai.

Heart & Blood Pressure Support :
Potassium aur antioxidants guava mein paye jate hain jo heart health ko support karte hain aur blood pressure regulation mein madadgar hote hain.

Weight & Blood Sugar Support :
Guava low calorie aur high fiber fruit hai jo weight management diets mein fit hota hai; is ka fiber blood sugar spikes ko slow karne mein help karta hai.

Skin & Eye Support :
Guava ke antioxidants aur micronutrients skin health aur overall wellness ko support karte hain.

Who Can Use :
Zyada tar log raw ya juice form mein guava ko apni diet mein shamil kar sakte hain — yeh bachon se le kar adults tak sab ke liye generally suitable hoti hai.

Who Should Avoid or Limit :
Diabetes ya sugar control walay log guava ko portion control ke sath eat karein kyun ke is mein natural sugars hotay hain.

Diet Plan Use :
Guava ko breakfast, snack, salads, smoothies ya light desserts mein include karna balanced aur nutrient-rich meals ka hissa hota hai — processed sugary forms ko limit rakhein.

Nutritional Value:

Sufeda guava is naturally low in calories aur rich in dietary fiber, vitamin C, potassium, and antioxidants, jo digestion, immune function, heart health, aur overall wellness ko support karte hain. Is mein smaller amounts of vitamin A, folate aur minerals bhi hotay hain jo overall nutrient profile ko enhance karte hain.

Nutritional Information (Approx per 100g) :

• Calories: approx 68 kcal

• Carbohydrates: ~14–15 g

• Dietary Fiber: ~5.4 g

• Protein: ~2.5–2.6 g

• Fat: ~0.9 g

• Vitamin C: high amount (~228 mg)

• Potassium: ~417 mg

• Vitamin A: present (~31 µg)

• Calcium: ~18 mg

• Iron: ~0.26 mg