Papaya — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 43 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 11 g | 4% |
| Fiber | 2 g | 7.14% |
| Sugars | 8 g | 16% |
| Glycemic Index | 59 | - |
| Protein | 1 g | 2% |
| Sodium | 3 mg | 0.13% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Did you know?
Health benefits
- High in Vitamin C, which supports immune function, skin health, and overall well-being.
- Rich in antioxidants such as beta-carotene, lycopene, and Vitamin E, which help protect the body from free radicals and reduce inflammation.
- Contains digestive enzymes like papain, which aid in digestion and can help alleviate symptoms of indigestion and bloating.
- Supports eye health due to its high content of Vitamin A and beta-carotene, which are essential for maintaining good vision.
- Promotes heart health by helping to lower cholesterol levels and reduce blood pressure due to its fiber, potassium, and antioxidant content.
- Rich in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Anti-inflammatory properties that can help reduce inflammation in the body, potentially benefiting conditions such as arthritis.
- Hydrating due to its high water content, helping to maintain hydration.
- Supports skin health due to its high levels of vitamins and antioxidants, which can help reduce signs of aging and promote a healthy complexion.
Health risks
- Potential for digestive discomfort such as diarrhea or stomach upset when consumed in large quantities due to its high fiber content and natural enzymes.
- Risk of allergic reactions in some individuals, particularly those allergic to latex or related fruits, causing symptoms like itching, swelling, or difficulty breathing.
- High sugar content relative to other fruits, which may cause blood sugar spikes, particularly concerning for diabetics.
- Risk of contamination with harmful bacteria if the papaya is not properly washed or handled, particularly if consumed raw.
How to choose papaya
Papaya should feel slightly soft under gentle pressure, indicating ripeness, and have a vibrant orange color with smooth skin. The skin should not have any bruises or soft spots.
Hard, unyielding papayas or those with shriveled skins should be avoided, as they are not ripe. Papayas with an overly fermented smell or mold on the skin should also be avoided, as they are overripe or spoiled.
How to store papaya
Unripe papayas should be kept at room temperature until they ripen. Once ripe, store them in the refrigerator to prolong their freshness. Properly stored, ripe papayas can last up to a week in the fridge.
Exposure to ethylene gas from fruits like apples can cause papayas to ripen too quickly. Avoid refrigerating unripe papayas as this can hinder the ripening process. Always store cut papaya in an airtight container to prevent it from drying out.
✅ Extra Tip
How long does it last?
Papaya can last for 2-3 days at room temperature until ripe. Once ripe, it can be stored in the refrigerator for an additional 2-3 days. For longer storage, papaya can be frozen for up to 10-12 months.
What to do with leftovers?
Leftover papaya can be used in a variety of sweet and refreshing dishes. Dice it and add to fruit salads with other tropical fruits like mango, pineapple, and kiwi, or blend it into a smoothie with yogurt and honey for a creamy drink. Papaya is also great when sliced and served with a squeeze of lime juice for a simple, refreshing snack.
Use papaya in a salsa with tomatoes, onions, and cilantro, perfect for serving with grilled fish or chicken. If you have a lot of papaya, consider making a batch of papaya sorbet or ice cream for a cooling dessert. Papaya can also be added to salads with greens, nuts, and a citrus vinaigrette, or used as a topping for yogurt, oatmeal, or cereal. For a unique dessert, try grilling papaya slices and serving them with a drizzle of honey and a sprinkle of cinnamon.
👨⚕️️ Medical disclaimer
How papaya supports specific health conditions
Papaya is a tropical fruit rich in vitamin C, supporting immune health and promoting skin health by aiding collagen production. Its high fiber content promotes digestive health by supporting regular bowel movements, and its enzyme, papain, aids in digestion. Papaya also contains antioxidants, such as beta-carotene, supporting eye health and protecting against oxidative stress. Its low-calorie and hydrating properties make it an excellent option for weight management.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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