Calories in Pawpaw: Nutritional facts for Pawpaw Types

One hundred grams (3.5 oz) of raw pawpaw pulp contains 80 calories.

One kilogram (1,000 g or 35.3 oz) of raw pawpaw pulp contains 800 calories.

One standard medium pawpaw fruit weighing 200 g (7 oz) contains 160 calories. A large fruit weighing 300 g (10.6 oz) contains 240 calories. A small fruit weighing 100 g (3.5 oz) contains 80 calories.

Pawpaw provides some health benefits like supporting bone health and boosting energy metabolism due to its very high Manganese and Copper content. This fruit, frequently called the "Indiana banana," "custard apple," or "poor man's banana," is the largest edible fruit native to North America. A list of the health benefits of pawpaw is shown below.

• Supports Bone Health: A 100 g (3.5 oz) serving provides 2.6 mg of Manganese, fulfilling 113% of the Daily Value (DV). Research by Bae and Kim (2008), "Manganese supplementation improves mineral density of the spine," highlights the role of manganese in bone formation.
• Enhances Energy Metabolism: The high Manganese and Copper content acts as cofactors for enzymes involved in energy production.
• Boosts Immune Function: It provides 18.3 mg of Vitamin C (20% DV), which strengthens the immune system and promotes collagen synthesis.
• Regulates Blood Pressure: The potassium content of 345 mg per 100 g (3.5 oz) helps relax blood vessels and maintain healthy circulation.
• Promotes Digestive Health: The 2.6 g of dietary fiber per 100 g (3.5 oz) serving supports regular bowel movements and gut microbiome balance.
• Supports Red Blood Cell Formation: Copper and Iron content assist in hemoglobin synthesis and oxygen transport.
• Provides Complete Amino Acids: Pawpaw contains all essential amino acids, making its protein highly bioavailable for tissue repair.
• Antioxidant Protection: The fruit contains phenolic compounds that neutralize free radicals and reduce oxidative stress.

Pawpaw has been known to cause some unwanted effects like gastrointestinal distress and potential neurotoxicity due to its annonacin content. A list of the downsides of pawpaw is shown below.

• Potential Neurotoxicity: The fruit contains annonacin, a compound linked to atypical parkinsonism if consumed in large quantities over time. A study by Caparros-Lefebvre and Elbaz (1999), "Possible relation of atypical parkinsonism in the French West Indies with consumption of tropical herbal tea: a case-control study," identified potential risks associated with the Annonaceae family.
• Causes Digestive Issues: Some individuals experience nausea, vomiting, or stomach cramping after eating the fruit, possibly due to allergic reactions or specific fat content.
• Short Shelf Life: The fruit bruises easily and ferments within days of harvest, making it difficult to store or transport.
• Skin Irritation: Handling the skin or seeds can cause contact dermatitis in sensitive individuals.

Yes, pawpaw is good for you because it delivers 113% of the DV for Manganese and 20% of the DV for Vitamin C in every 100 g (3.5 oz) serving. Healthy individuals should consume 100 g (3.5 oz) to 150 g (5.3 oz) of the fresh pulp occasionally during its short season to gain metabolic and immune benefits. The major benefits include the support of bone density and energy production. It is an ideal nutrient-dense fruit for those seeking a tropical flavor profile from a native North American source.

The calories in pawpaw do not vary significantly between wild and cultivated varieties, as both contain approximately 80 calories per 100 g (3.5 oz). The primary difference lies in the pulp-to-seed ratio, with improved cultivars like 'Shenandoah' or 'Susquehanna' offering more edible flesh per fruit. Frozen pulp maintains the same caloric density as fresh fruit because no water is removed during processing. However, processed pawpaw products like jams or ice creams will have significantly higher calorie counts due to added sugars and dairy.

There are no main dishes that use pawpaw fruit as a cooking ingredient. The fruit's delicate flavor compounds are volatile and degrade with high heat, making it unsuitable for savory applications like roasting or stewing. It is almost exclusively consumed as a fresh fruit or in cold/baked desserts.

The origin of the pawpaw (Asimina triloba) is the temperate woodlands of the eastern United States and southern Canada. It is the only member of the tropical Annonaceae family (which includes custard apples and soursop) that has adapted to cold climates. Indigenous peoples of North America, including the Shawnee and Cherokee, cultivated the fruit for centuries and introduced it to European explorers. The first written record of the pawpaw dates back to the 1541 expedition of Hernando de Soto.

Historically, the fruit was a favorite of figures like George Washington and Thomas Jefferson, who planted trees at Monticello. Despite its delicious flavor, the pawpaw never became a major commercial crop due to its extremely short shelf life (2-3 days) and bruising susceptibility. Today, it remains a "hidden gem" of North American agriculture, primarily available at farmers' markets and specialized festivals in September and October.