Papaya
Ripe papayas are terrific eaten plain or with a dollop of yogurt.
Ripe papayas are not only a treat for the taste buds, they contain papain enzymes that
promote digestion. Papayas are grown in both tropical and subtropical regions, including
Mexico, Brazil, India, and Southeast Asia. The trees, related to the North American pawpaw,
grow quickly and do not live long, but nevertheless seed easily and yield fruit
year-round.
Varieties
There are about 50 varieties of papayas, many of which are inedible and not sold
commercially. Some varieties weigh up to 20 pounds (9 kg) while others average 8 ounces
(227g). Most common commercial varieties, such as the Hawaiian Solo, are on the small side.
Papayas with reddish flesh have a taste that differs from that of the orange-fleshed types,
which are sweeter. The babáco, a natural papaya hybrid from Ecuador, is often canned or
made into jam, but is also good eaten fresh.
Buying and storing tips
If papayas are picked completely green and firm, they will usually not ripen, but can be
used in cooking. Choose fruit that is free of black spots and damage to the skin. The
spreading yellow color indicates the papaya is softening and shows how far along it is in
ripening; fruit with a little yellow near the end takes five to seven days to ripen. Ripe
yellow papayas may be stored in the refrigerator for about a week. Refrigeration will also
slow the ripening process in fruit intended for cooking.
Availability
Papayas are available year-round, with the peak season running from April through
October.
Preparation, uses, and tips
Green, or unripe, papayas may be cooked like
winter squash. Ripe papayas are terrific eaten plain or with a dollop of yogurt. Simply cut in half and remove the seeds; the flesh is
tender enough to be scooped out with a spoon. Although papaya skin is not edible, its seeds
are. Papaya seeds resemble large peppercorns and also have a peppery taste. They may be
crushed and sprinkled on salads in the same way as crushed peppercorns. Left whole, they make
an interesting garnish for a fruit salad. Add papaya to fruit salads or purée into a
thick juice.
Nutritional Highlights
Papaya (raw, cubes), 1 cup
Calories: 55
Protein: 0.85g
Carbohydrate: 13.7g
Total Fat: 0.19g
Fiber: 2.5g
*Excellent source of: Vitamin C (86.5mg)
*Good source of: Folate (53.2mcg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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