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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, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Health benefits and concerns for fruit
Many health benefits and concerns associated with this food are applicable to other fruit. Read about health benefits and concerns for fruit for a full description.