✦ High in vitamin C
✦ Rich in beta-carotene (vitamin A)
✦ Provides folate
✦ Contains papain enzyme
Pawpaw here refers to papaya (the names overlap in UK and Caribbean usage), a soft orange-fleshed tropical fruit. It is rich in vitamin C and the carotenoid beta-cryptoxanthin.
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Preparation note
Peel, seed and eat raw to keep heat-sensitive vitamin C; a squeeze of lime balances the mild sweetness.
Sources:
CoFID 2021
Where Pawpaw, peeled, seeded, raw Stands Out
Macronutrients per 100g
19.3
kJ
Energy
1.15
g
Protein
14.1
g
Sugars
0.00
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 221 mg | 11% | |
| Folate | 116 µg | 58% | |
| Vitamin C | 27.6 mg | 35% | |
| Phosphorus | 23.4 mg | 3% | |
| Magnesium | 10.6 mg | 3% | |
| Calcium | 9.91 mg | 1% | |
| Copper | 0.105 mg | 11% | |
| Zinc | 0.085 mg | 1% | |
| Iron | 0.075 mg | 1% | |
| Manganese | 0.050 mg | 2% | |
| Sucrose | 9.13 g | — | |
| Glucose (dextrose) | 2.68 g | — | |
| Fructose | 2.20 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
USDA FoodData Central (FDC 2025). Values adjusted to UK measurement conventions before import: fibre converted from AOAC to NSP (×0.7); carbohydrate reported as available carbs (fibre excluded). Source record tag: USDA FDC 2025.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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