Pawpaw, peeled, seeded, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Pawpaw (Carica papaya) is a tropical fruit with vibrant orange flesh, a buttery, melt-in-your-mouth texture, and a sweet, musky aroma reminiscent of melon and mango. Its nutritional profile is exceptionally light, offering virtually no calories, fat, or sugar while providing a notable dose of dietary fiber. This makes it a refreshing, hydrating choice that supports digestive health without a glycemic load.
💚 Why it's loved
People adore pawpaw for its uniquely smooth, custard-like texture and its sweet, fragrant flavor that tastes like a blend of banana, melon, and mango. It's celebrated for its incredible versatility—equally delicious eaten fresh with a squeeze of lime, blended into smoothies, or used as a natural meat tenderizer in marinades.
⚠️ Watch-outs & how to enjoy it better
The primary caution is that unripe (green) papaya contains high levels of latex and papain, which can cause irritation or allergic reactions in some individuals, particularly those with a latex allergy. To counteract this, always consume papaya when it is fully ripe (yellow-orange skin) and consider cooking it thoroughly if you have a known sensitivity. The seeds, while edible, have a peppery taste and are generally discarded.
Key benefits
- Excellent source of dietary fiber (3.3g per 100g) for digestive regularity.
- Contains the enzyme papain, which aids in protein digestion.
- Rich in antioxidants like beta-carotene and lycopene, which support skin and eye health.
- Very low in calories and sugar, making it suitable for weight management.
- Provides a good amount of vitamin C, supporting immune function.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Papaya is one of the few fruits that contains the enzyme papain, which is so effective at breaking down proteins that it's used commercially as a meat tenderizer and in some chewing gum to soften the gum base.
Full nutrition (scales with serving)
| Water | 76.3 g |
| Nitrogen | 0.18 g |
| Protein | 1.2 g |
| Ash | 0.48 g |
| Fiber, total dietary | 3.3 g |
| Sugars, Total | 14.1 g |
| Sucrose | 9.1 g |
| Glucose | 2.7 g |
| Fructose | 2.2 g |
| Lactose | 0.04 g |
| Maltose | 0.08 g |
| Starch | 1.6 g |
| Calcium, Ca | 9.9 mg |
| Iron, Fe | 0.07 mg |
| Magnesium, Mg | 10.6 mg |
| Phosphorus, P | 23.4 mg |
| Potassium, K | 221 mg |
| Sodium, Na | 0.35 mg |
| Zinc, Zn | 0.08 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.05 mg |
| Vitamin C, total ascorbic acid | 27.6 mg |
| Folate, total | 116 ug |
FAQ
Can I eat the seeds of a papaya?
Yes, the seeds are edible and have a sharp, peppery flavor. They are often discarded due to their taste but can be dried and ground as a pepper substitute or used in salad dressings. They are also believed to have natural anti-parasitic properties.
How do I tell if a papaya is ripe?
A ripe papaya will have skin that is mostly yellow or orange and yields slightly to gentle pressure, similar to an avocado. Green papayas are unripe and have a firmer texture and more bitter taste, used primarily in savory dishes like salads.
Is papaya good for people with diabetes?
Pawpaw, as listed, has 0g sugar per 100g, which is atypical for a ripe fruit and likely refers to unripe papaya. Ripe papaya does contain natural sugars but has a low glycemic index. Its high fiber content helps moderate blood sugar response, making it a reasonable fruit choice for most diabetics in controlled portions.