Papaya: A Unique Tropical Fruit
Papaya is an oval-shaped tropical fruit with sweet, orange-colored flesh and edible black seeds. Originally from Central and South America, papayas are now grown in tropical and subtropical climates globally. The most common type found is solo papaya, which can weigh up to 10 pounds though they are usually harvested at 1 to 2 pounds.
Nutritional Benefits of Papaya
Papaya is very nutritious, low in calories, and high in vitamins and minerals. One small papaya (152 grams) contains approximately:
- 61 calories
- 15 grams carbohydrate
- 3 grams protein
- 0.4 grams fat
- 3 grams fiber
- 150% Daily Value (DV) vitamin C
- 31% DV vitamin A
- 8% DV calcium
- 7% DV iron
Papayas also have antioxidants including lycopene and vitamin E. Their high nutrient content provides many health benefits like improved immunity, enhanced skin health, and lower cholesterol.
Papaya Salad Nutrition
While raw papaya can be enjoyed on its own, it is also commonly prepared in salads and other dishes. Papaya salads typically include other fruits and vegetables along with a flavorful dressing.
Green Papaya Salad Ingredients
Green papaya salad originates from Southeast Asia. It features green (unripe) papaya shreds mixed with ingredients like:
- Tomatoes
- Long beans
- Limes
- Fish sauce
- Chilies
- Peanuts
- Cilantro
- Garlic
- Sugar
Nutrition Facts
Since green papaya salad has a mix of ingredients, nutrition varies by exact recipe. However, a typical small serving may contain approximately:
- 100 calories
- 15 grams carbohydrate
- 3 grams protein
- 5 grams fat
- 2 grams fiber
- 50 milligrams calcium
- 400 IU vitamin A
- 30 milligrams vitamin C
- 1 milligram iron
Despite higher calories than raw papaya alone, green papaya salad offers additional nutrients from other minimally processed ingredients like vegetables, herbs, nuts, and citrus.
Calories in Other Papaya Salad Recipes
While the green version seen in Thai restaurants is most common, various papaya salad recipes allow enjoying this nutritious fruit in creative ways.
Hawaiian Papaya Salad
Native to Hawaii, this salad includes ripe papaya along with island ingredients like:
- Watercress
- Sweet Maui onion
- Fresh lime juice
- Fish sauce or soy sauce
- Roasted macadamia nuts
The Hawaiian style allows the sweet papaya flavor to shine. Half a cup provides approximately 60 calories.
Mexican Papaya Salad
This vibrant salad pairs tropical papaya with traditional Mexican flavors such as:
- Diced avocado
- Diced red onion
- Chopped cilantro
- Crumbled queso fresco
- Lime vinaigrette
- A sprinkle of chili powder
The avocado adds healthy fat for satiety. A one cup serving averages 140 calories.
Moroccan Carrot and Papaya Salad
For a unique twist, papaya finds its way into a Moroccan-style carrot salad with ingredients like:
- Shredded carrots
- Chopped parsley
- Toasted almonds
- Lemon-honey dressing
- Warm spices like cumin, cinnamon, cayenne
The mix of colors and flavors delight the senses. Each 1 cup serving packs in just 60 calories.
Tips for Preparing Papaya Salad
To best enjoy the nutritional benefits and signature flavors, here are some useful tips when making papaya salad:
Select Ingredients
Choose ripe papayas for peak sweetness or firm green ones depending on the recipe. Incorporate fresh herbs, produce, citrus, healthy oils, and spices.
Slice Properly
Cut the papaya lengthwise first before cubing or shredding to easily scoop out the seeds. Then slice, dice, shred, or julienne the remaining orange flesh as desired.
Toss Gently
Place prepared papaya and other ingredients in a large bowl. Drizzle over dressing then gently combine using wooden spoons or tongs to avoid bruising the papaya pieces.
Chill Well
Let the completed salad refrigerate for 30-60 minutes before serving. This allows flavors to meld and produces a cooling, refreshing salad on warm days.
Following these simple tips results in a sweet and healthy papaya salad to enjoy on its own or paired with main dishes.
FAQs
What are the nutritional benefits of papaya?
Papaya is very nutritious, low in calories, high in vitamins A, C and antioxidants like lycopene. It provides benefits like better immunity, healthier skin, lower cholesterol.
What ingredients are typically in green papaya salad?
Ingredients include shredded green papaya, tomatoes, long beans, lime juice, fish sauce, chilies, peanuts, cilantro, garlic and a touch of sugar.
How many calories are in Hawaiian papaya salad?
Hawaiian papaya salad features ripe papaya, watercress, sweet onion, lime juice, macadamia nuts. A 1/2 cup serving contains around 60 calories.
What are some tips for preparing great papaya salad?
Tips include: Select ripe fresh ingredients, properly slice papaya to remove seeds first, gently toss dressing with ingredients, chill completed salad before serving.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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