9 Incredible Benefits of Dried Papaya

by John Staughton (BASc, BFA) last updated -

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Eating dried papaya is a good way to boost your nutrient intake and serves as a delicious mobile snack!

What is Dried Papaya?

Dried papaya is the dried form of the papaya fruit, scientifically known as Carica papaya. Native to the American tropics and central America, papaya fruit can be eaten raw, but it is popularly dried so that it can be stored for longer periods of time. In some parts of the world, this fruit is known as papaw or pawpaw. The fruit is composed largely of water (approximately 88%), but when it is dried, it becomes a nutrient-dense snack that can be energizing and beneficial for your health. Packed with various enzymes, minerals, and antioxidants, this papaya can be unsweetened or sweetened.

A green bowl filled with cubes of dried papaya

Dried papaya is a great snack for your hunger pangs but make sure it is not coated with sugar. Photo Credit: Shutterstock

Nutrition Facts

Papaya, dried
Serving Size :
NutrientValue
Total lipid (fat) [g]0.86
Carbohydrate, by difference [g]75.46
Energy [kcal]296
Water [g]20.84
Sugars, total including NLEA [g]65.46
Fiber, total dietary [g]5.6
Calcium, Ca [mg]67
Iron, Fe [mg]0.85
Magnesium, Mg [mg]69
Phosphorus, P [mg]33
Potassium, K [mg]603
Sodium, Na [mg]27
Zinc, Zn [mg]0.27
Copper, Cu [mg]0.15
Selenium, Se [µg]2.2
Vitamin A, RAE [µg]78
Carotene, beta [µg]453
Carotene, alpha [µg]3
Vitamin E (alpha-tocopherol) [mg]0.99
Cryptoxanthin, beta [µg]974
Lycopene [µg]3022
Lutein + zeaxanthin [µg]147
Vitamin C, total ascorbic acid [mg]40.3
Thiamin [mg]0.05
Riboflavin [mg]0.09
Niacin [mg]1.06
Vitamin B-6 [mg]0.11
Folate, total [µg]61
Choline, total [mg]20.2
Vitamin K (phylloquinone) [µg]8.6
Folate, food [µg]61
Folate, DFE [µg]61
Fatty acids, total saturated [g]0.27
12:0 [g]0.01
14:0 [g]0.04
16:0 [g]0.2
18:0 [g]0.01
18:1 [g]0.11
18:2 [g]0.04
18:3 [g]0.16
16:1 [g]0.13
Fatty acids, total monounsaturated [g]0.24
Fatty acids, total polyunsaturated [g]0.19
Sources include : USDA

Dried Papaya Nutrition

When it comes to nutrition, papaya has a high level of vitamin C, pectin, vitamin A, soluble fiber, B vitamins, zinc, copper, magnesium, calcium, and iron. In a 50-gram serving of this dried fruit, you will take in more than 125 calories, including 33 grams of carbohydrates and 2 grams of protein.

Health Benefits

The top health benefits of dried papaya include the following:

  • Increasing weight gain
  • Boosting energy
  • Improving vision
  • Strengthening cellular function
  • Preventing macular degeneration
  • Skin care
  • Improving digestion
  • Lowering cholesterol levels
  • Lowering the risk of chronic diseases

The high levels of carotenoids and antioxidants present in dried papaya help in the lowering the risk of many diseases. If you are recovering from an injury or illness, these dried fruits can be a good way to gain your weight back and provide an energetic boost. Skin health will also benefit from the antioxidants and vitamins, while the high level of soluble fiber will normalize digestion. Some studies have also found that eating this dried fruit can help to lower overall cholesterol levels.

How to Make Dried Papaya

You can make your own dried papaya by following these basic steps:

A batch of dried papayas in a spoon

An Easy Recipe to Dehydrate Papaya

It is the perfect tropical twist you need in your smoothie bowl or cereal!
0 from 0 votes
Print Pin Rate
Course: Snack
Cuisine: American
Keyword: papaya, dried papaya, dehydrated papaya
Appliance: oven
Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 1 glass jar
Author: Ishani Bose

Ingredients

  • 1 papaya (peeled, sliced and cut in small pieces)
  • 1 tsp citric acid (or)
  • 2 and 1/2 tbsp ascorbic acid
  • 1 quart of water

Instructions

  • To make a batch of dried papayas, wash and peel the papaya. Slice it in half and scoop out the seeds. Cut the fruit into thin pieces. 
  • Now, stir in 1 teaspoon of citric acid, or 2½ tablespoons of ascorbic acid, into a bowl filled with 1 quart of water. To the solution, add the cut papayas and allow the pieces to soak for 10 minutes.
  • In a colander, drain the papaya and after some time lay the slices on a cookie sheet.
  • Cook the papaya pieces at 100 degrees Fahrenheit for 8-12 hours. After 12 hours, check the papayas to see if they have properly dried in the way you wanted. If no, then cook it in the oven again for 8-12 hours. 
  • Once they are completely dried out, store them in an airtight container.
    A batch of dried papayas kept atop a wooden platform

Notes

You need to cook these papaya pieces at the lowest possible temperature in your oven. Now, some ovens may not have a low-temperature setting. If you use a cooking thermometer to gauge the temperature of a preheated oven, and if it registers more than 145-degree Fahrenheit even with a fan near the oven door, you may have to use another oven. 

Dried Papaya vs Fresh Papaya

  • Water content: The only difference between dried and fresh papaya is the water content of the latter.
  • Nutrition: Once the water is removed, the food can be eaten in larger quantities without getting full, and the nutrient intake will be much more efficient. This is why dried papaya is more nutritious than the fresh fruit.
  • Sweetness: Dried papaya is also sweeter than fresh papaya.
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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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