Pawpaw, also known as papaya, is a nutrient-rich tropical fruit that provides vitamin C, fiber, folate, potassium and several antioxidant compounds.
A small papaya weighing about 152 grams contains about 68 calories, 3 grams of fiber, 98 milligrams of vitamin C, 58 micrograms of folate and 286 milligrams of potassium, according to nutrition data cited by Healthline. Papaya also contains carotenoids, including lycopene.
The fruit is native to southern Mexico and Central America and is now grown in tropical and subtropical regions around the world.
It provides vitamin C and other nutrients
Vitamin C is one of papaya’s most notable nutrients. It is involved in immune function, collagen production and other normal processes in the body.
Papaya also provides folate, potassium and smaller amounts of several other vitamins and minerals. Its nutritional composition can vary depending on factors such as the variety and growing conditions.
Its fiber can support digestion
Papaya contains dietary fiber, which is important for digestive health. Fiber can help prevent or relieve constipation and is associated with several longer-term health benefits, including a lower risk of heart disease and some other chronic conditions.
Papaya also contains papain, an enzyme that helps break down proteins. Research suggests papain may support digestion, although evidence for specific digestive conditions remains limited.
Papaya contains antioxidants
The fruit contains vitamin C and carotenoids such as lycopene, which have antioxidant properties. Antioxidants help protect cells from oxidative damage caused by free radicals.
Papaya’s antioxidant content is one reason it is considered a useful addition to a balanced diet. However, eating papaya should not be presented as a way to prevent or treat a particular disease.
What about cancer?
Some laboratory and animal research has examined compounds in papaya, including lycopene, for possible anticancer effects. That research does not establish that eating papaya prevents or treats cancer in humans.
More human research is needed before such claims can be made.
The same distinction applies to claims that papaya can directly improve memory, lower cholesterol or protect against heart disease. The fruit contributes nutrients and fiber that are part of a healthy diet, but those claims should not be treated as established effects of eating papaya itself.
Can papaya help with weight management?
Papaya can fit into a balanced diet because it is relatively low in calories and provides water and fiber. Fiber can help with fullness, which may be useful as part of an overall healthy eating pattern.
But papaya does not directly cause weight loss, and there is no convincing evidence that its papain enzyme burns fat or produces weight loss.
How to eat it
Ripe papaya can be eaten fresh after removing the skin and seeds. It can also be added to fruit salads, smoothies or other meals.
Papaya is best viewed as one nutritious fruit among many rather than a substitute for a varied diet. Its strongest established nutritional value comes from the vitamins, minerals, fiber and plant compounds it provides.
People should also distinguish ripe fruit from unripe papaya. Unripe papaya contains more latex, and caution has been advised during pregnancy because of concerns about its effects, although the evidence is limited.
