Fruits / Marrow Vegetables
Papaya fruit, unripe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 64% |
| Calories | 27kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1 g/ 71g (1%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 5.5 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 20 mg/ 70mg (28%) source |
Minerals
Calcium | 60 mg/ 750mg (8%) |
Phosphorus | 28 mg/ 700mg (4%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
Unripe papaya (green papaya) is a fruit used as a vegetable in Filipino dishes like salads and kinilaw-style preparations. For every 100g, it’s low in calories (27 kcal) and contains small amounts of carbohydrates, fiber, and natural sugars.
Why it matters to health
Why it’s good for everyday meals:
- Fiber for digestion: With about 0.7g fiber per 100g, it can help keep your bowel movements regular and support a fuller feeling.
- Low fat and no cholesterol: Very minimal fat (0.1g) and 0 cholesterol make it a light option for meals.
- Energy without heaviness: Low calories make it easier to balance your 3 meals and 1–2 snacks a day.
- Watch the added ingredients: The papaya itself is low in sodium (4mg), but dishes may become higher in sodium depending on bagoong, seasoning, or sauces.
Healthier tips
- Pair it right: Add unripe papaya to meals with a good protein (fish, chicken, tofu) and a sensible portion of carbs (rice or root crops).
- Use lighter flavoring: If using bagoong or salty sauces, start with a smaller amount and taste as you go.
- Portion for balance: Aim for about 1 cup (or a palm-sized serving) as part of your viand/side, especially if you’re also eating rice.
- Make it snack-friendly: For snacks, try a small papaya salad portion with protein (e.g., boiled egg or tuna) to stay satisfied.
Common Filipino dishes
Papaya salad (green papaya salad), Kinilaw na unripe papaya, Atchara (green papaya pickle), Tinola with papaya (some households), Papaya with bagoong
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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