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. [1]
Dried papaya is a great snack for your hunger pangs but make sure it is not coated with sugar. Photo Credit: Shutterstock
Serving Size : Nutrient Value Total lipid (fat) [g] 0.86 Carbohydrate, by difference [g] 75.46 Energy 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 [2]
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. [3]
Health Benefits
The top health benefits of dried papaya include the following:
- May help in weight gain
- May help boost energy
- May help Improve vision
- May help strengthen cellular function
- May prevent macular degeneration
- May aid in skin care
- May help improve digestion
- May help lower cholesterol levels
- May help lower the risk of chronic diseases
The potentially 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. [4] [5]
How to Make Dried Papaya
You can make your own dried papaya by following these basic steps:
An Easy Recipe to Dehydrate Papaya
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.
Notes
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.
