Nutritional Facts of Guava Punch, Calories in Guava Punch

by Tarla Dalal
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Occasion & Party
Indian Party

How many calories does one glass of Guava Punch have?

One glass of Guava Punch gives 160 calories. Out of which carbohydrates comprise 153 calories, proteins account for 4 calories and remaining calories come from fat which is 3 calories. One glass of Guava Punch provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See guava punch recipe | homemade fresh guava drink | summer Mocktail drink | guava mocktail |

guava punch is a nice lemony flavoured Indian drink with hints of mint with invigorating flavours for a party. Learn how to make homemade fresh guava punch. 

A mouth-watering blend of guava puree, ginger and lemon juice, garnished with sprigs of mint that add an irresistible aroma and flavour to the guava mocktail. The heady aroma will surely lift up your mood and re-energize you.

To make guava punch, combine the guava, sugar and 6 cups of water in a deep non-stick kadhai, mix well and cook on a medium flame for 10 to 12 minutes or till they turn soft, while stirring occasionally. Remove from the flame and allow it to cool completely. Once cooled, blend in a mixer to a smooth purée. Strain the purée using a strainer and keep aside. Add the lemon juice and the ginger juice and mix well. Refrigerate for at least 1 hour and serve chilled garnished with mint sprigs.

Cooking the guava helps to soften it before pureeing, while straining this mixture helps remove the guava seeds that might spoil the rich and creamy mouth feel of this summer mocktail drink

Lemon and ginger team up in many recipes from salads to drinks. Pungent ginger and tangy lemon help to both enhance and balance the natural sweetness of guava very pleasantly. Sugar balances these flavours with its sweetness. Thus every ingredient lends its contribution and they complement each other very well too! Serve guava mocktail in pretty serving glasses and garnishes of your choice other than mint if you wish to. 

Tips for guava punch. 1. Cut the guava cubes just before making the puree. 2. Straining the guava mixture is important to get rid of the seeds. 3. Add fresh lemon juice and ginger juice. 4. To make ginger juice, grate ginger using a grater and then place the gratings in a muslin cloth. Press the muslin cloth to get fresh ginger juice. If using large amounts of ginger, place the ginger along with some water in a juicer and then grind. Strain and then use as required. 

Is Guava Punch healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

Guava (Peru) : After amla, guava is a fruit, which is packed with immune building Vitamin C (275.5 mg / cup). Guavas are a great source of fighting bacteria, which cause diseases like common cold and cough. They do so by fostering  white blood cells (WBC) production. The high fiber in Guava which is known to show positive weight loss and blood sugar control results, also is an aid to control blood pressure and is one of the healthy heart fruits and diabetic friendly. The most fruitful way to treat obesity is to eat healthy for weight loss – low fat, high fiber and high protein foods. See detailed benefits of guava

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

What's the problem?

Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Guava Punch?

No, this recipe is not good for diabetics, heart and weight loss.  Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. 

Can healthy individuals have Guava Punch?

No, too much sugar used. Say NO to sugar.

Healthy Indian Drinks options instead of sugar laden drinks

Healthy Indian drinks to choose from tulsi tea recipemasala chaaslow fat chaas recipe and neem juice.

Neem Juice

Neem Juice

One glass of Guava Punch is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 160 calories that come from One glass of Guava Punch?

Walking (6 kmph) = 48 mins
Running (11 kmph) = 16 mins
Cycling (30 kmph) = 21 mins
Swimming (2 kmph) = 27  mins

Note: These values are approximate and calorie burning differs in each individual.

Value per glass% Daily Values
Energy160 cal8%
Protein0.9 g2%
Carbohydrates38.1 g13%
Fiber8.5 g34%
Fat0.3 g0%
Cholesterol0 mg0%
Vitamin A0 mcg0%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C213.1 mg533%
Vitamin E0.7 mg5%
Folic Acid (Vitamin B9)0.3 mcg0%
Calcium13 mg2%
Iron0.3 mg1%
Magnesium24.7 mg7%
Phosphorus28.3 mg5%
Sodium5.6 mg0%
Potassium102.3 mg2%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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