Calories in Papaw: Nutritional facts for Papaw Types

One hundred grams (3.5 oz) of raw papaw contains 43 calories.

One kilogram (1,000 g) of raw papaw provides 430 calories.

One single large whole papaw fruit weighing 780 g (27.5 oz) contains 335 calories. One medium whole papaw fruit weighing 450 g (15.8 oz) contains 193 calories. One small whole papaw fruit weighing 250 g (8.8 oz) contains 107 calories.

Papaw provides some health benefits like accelerated protein digestion and reduced oxidative stress due to its high concentration of the papain enzyme and lycopene. This fruit, scientifically classified as Carica papaya, is highly valued in both culinary and medicinal applications. A list of the health benefits of papaw are shown below. Explore papaw benefits when evaluating its role in healthy diets.

• Enhances Protein Digestion: The fruit contains papain, a powerful digestive enzyme that breaks down tough protein chains. A study by Muss et al. (2013), "Papaya preparation (Caricol®) in digestive disorders," found that papaw consumption significantly improves symptoms of constipation and bloating.
• Boosts Immune Function: High Vitamin C levels stimulate the production of white blood cells to combat infections.
• Reduces Oxidative Stress: Lycopene within the fruit neutralizes cellular free radicals, protecting tissues from premature aging.
• Regulates Blood Pressure: The potassium content acts as a vasodilator, reducing strain on the cardiovascular system.
• Protects Skin Integrity: Vitamin C and lycopene defend the skin against damage from sun exposure and stimulate collagen production.
• Supports Eye Health: Beta-carotene and Vitamin A protect the cornea and prevent age-related macular degeneration.
• Combats Systemic Inflammation: Choline and specific antioxidants in the flesh reduce chronic inflammatory markers in the blood.
• Aids in Wound Healing: Mashed papaw pulp applied topically possesses antimicrobial properties that prevent infection in minor burns.

Papaw has been known to cause some unwanted effects like uterine contractions and skin discoloration due to its latex content and heavy beta-carotene density. A list of the downsides of papaw are shown below.

• Endangers Pregnancy: Unripe or semi-ripe papaw contains high levels of white latex sap containing papain, which induces uterine contractions and risks early labor. A study by Adebiyi et al. (2002), "Papaya (Carica papaya) consumption is unsafe in pregnancy: fact or fiction?," demonstrates that the crude latex causes severe spasmodic contractions in uterine muscles.
• Triggers Latex Allergies: Individuals with severe latex allergies experience cross-reactive anaphylaxis when consuming the fruit.
• Causes Carotenemia: Eating extreme quantities of the fruit turns the soles of the feet and palms of the hands a harmless but alarming yellow-orange color due to excess beta-carotene.
• Causes Gastrointestinal Distress: The heavy enzyme load in unripe fruit acts as a harsh laxative, causing severe diarrhea and stomach cramps.

Yes, papaws are good for you because they deliver 67% of the DV for Vitamin C and a unique digestive enzyme profile in a 100 g (3.5 oz) serving. Healthy individuals should consume 145 g (1 cup) of fresh, fully ripe papaya daily to optimize their antioxidant intake and support digestive transit. A study by Santana et al. (2019), "Nutritional and Pharmacological Properties of Carica papaya," highlights that the fruit retains potent nutritional and bioactive properties essential for metabolic health. They are a low-fat, highly hydrating tropical snack.

The calories in papaya change based on the natural sugar accumulation of the specific cultivar and dehydration methods. Fresh Maradol papaw contains 43 calories per 100 g (3.5 oz). If the fruit is the Hawaiian Solo variety, the energy increases slightly to 45 calories per 100 g (3.5 oz) because it stores more concentrated fructose in its smaller cavity. When fresh fruit is subjected to industrial dehydration to create dried papaw spears, the value surges to 340 calories per 100 g (3.5 oz) due to the total evaporation of water weight and the application of preservative cane sugar.

The origin of the papaw (Carica papaya) is Mesoamerica, specifically the tropical regions of southern Mexico and Central America. Indigenous Mayan and Aztec populations cultivated the plant for centuries, utilizing both the fruit for sustenance and the sap for tenderizing meat. Following the Spanish and Portuguese conquests in the 16th century, explorers transported the seeds to the Caribbean, India, and Southeast Asia. The plant thrived in these new tropical environments, eventually becoming a naturalized agricultural staple across the global tropics.