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Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4.
Papayas add versatility to recipes and can be puréed for sweet and savory sauces, soups, or sorbets. Papayas also make for a good marinade, as they have an enzyme called papain which helps tenderize meat by breaking down proteins. Papaya is rich in vitamins A and C with lots of health benefits to offer. Most of the calories in papaya come from carbohydrates. There is almost no fat in papaya, with each 1-cup serving containing less than 1 gram.
Papayas provide less than 1 gram of protein per serving. Papaya is rich in vitamin C, providing 88. Papayas are also an excellent source of vitamin A and, more specifically, the carotenoid lycopene. Due to their high nutrient content, papayas offer health benefits for the whole body. Keep your cells healthy and protected from damage with papaya’s potent antioxidant vitamins. Vitamin C is a precursor that our bodies use to manufacture collagen. Because collagen is a critical component required for skin integrity, getting enough vitamin C improves your skin’s ability to repair itself.
To build strong connective tissues and heal properly from wounds, our bodies depend on vitamin C. Papaya is an easy way to reach your daily goals. Vitamin A is critical for good vision, and papayas are an excellent source. Beta carotene is the form of vitamin A that we consume in fruits, vegetables, and some protein foods. For people with the beginning stages of age-related macular degeneration, adequate beta carotene intake has been associated with reducing the risk and severity of disease progression.
Like most fruits and vegetables, papayas are rich in fiber, which is essential for good digestion. Beyond this fundamental benefit, papayas also contain the enzyme papain. If you have difficulty chewing or digesting meat, tenderizing it with papain before cooking makes it easier to eat. Papain has also been studied for its ability to assist with gluten digestion in people with non-celiac gluten sensitivity.
When provided an enzyme mixture derived from papayas and microorganisms, symptoms of gluten intolerance were shown to improve with no negative side effects of note. The fiber in papayas helps support heart health. Fiber also increases satiety, which can help with healthy weight management. Papayas also provide potassium, magnesium, and pantothenic acid, all of which contribute to cardiovascular health.
The consumption of plant-based foods that are high in fiber is a well-established dietary pattern associated with cancer prevention. Furthermore, the combination of vitamins A, C, and E in papayas provides powerful antioxidant effects that may reduce free radicals and reduce overall cancer risk. Latex allergies may also be associated with papaya allergies. If you suspect an allergy to papaya or another food, speak to your healthcare provider for a personalized diagnosis. Papayas are available all year long, with their peak season from April to June.
They’re grown in warm climates and most often imported from tropical and subtropical locations. Papaya has a taste that is unlike most fruits, with a creamy mouthfeel and a mild flavor. Papaya’s taste is often compared to that of a melon but less sweet and with a softer texture. Sometimes papaya can have a distinct smell described as a feet smell, with little to no flavor. Typically this means that the fruit is not ripe. To get the full flavor of papaya, it must be very ripe.
