This tropical fruit has bright orange-pink flesh, small black seeds in the center, and a naturally sweet flavor. Ripe papaya is typically enjoyed fresh, peeled, seeded, and sliced into cubes or wedges.

Papaya is packed with nutrients while remaining low in calories. Just ½ cup contains about 27 calories and provides vitamin A, vitamin C, potassium, and fiber. One papaya contains nearly all the vitamin A and more than twice the vitamin C needed for an entire day.

Beyond its nutritional benefits, papaya is incredibly versatile. Fresh papaya can be added to fruit salads, smoothies, desserts, and sauces. Green (unripe) papaya may be used as a vegetable or added to salads. Papaya can also be dried, candied, pickled, cooked into pies, or made into jams and jellies. For a refreshing treat, try freezing papaya cubes alone or mixed with pineapple for use in desserts and smoothies.

Whether enjoyed fresh or incorporated into recipes, papaya is a delicious way to add flavor, fruit, color, and nutrition to your diet. Eating fruits and vegetables may help reduce the incidence of chronic disease.

Chicken Salad in Papaya Boats

Ingredients:

2 cups cooked chicken

1 cup finely chopped celery

1 cup halved seedless grapes

1 Tbsp. lime or lemon juice

¼ teaspoon salt

½ cup low-fat yogurt

1 ripe papaya

¼ cup chopped nuts or jicama

Directions:

1. Wash hands for at least 20 seconds with soap and water.
2. Toss chicken, celery, grapes and seasonings together in a bowl.
3. Stir in yogurt, then chill in refrigerator.
4. Peel and slice papaya in 2-inch-wide slices, removing seeds, so that there is an opening in the middle of each slice.
5. Place on a lettuce leaf and fill with chicken salad.
6. Sprinkle with nuts or jicama. (Be alert to those with allergies)
7. Serves 4 to 6.

*Adapted Source: Rare Fruit and Vegetable Council of Broward County.

 

Papaya Avocado Compote

Ingredients:

1 cup ripe diced papaya

1 avocado, diced and sprinkled with lime juice

1 cup fresh tangerine or orange sections, seeded

1 ½ cups fresh pineapple chunks (or canned)

½ cup honey

3 Tbsp. lime juice

 Directions:

1. Wash hands for at least 20 seconds with soap and water.
2. Mix honey with lime juice and set aside.
3. Arrange fruit in 8 glass dishes.
4. Pour honey/lime mixture over the top.
5. Garnish with a few papaya seeds, if desired.
6. Serves 8.

*Adapted Source: Rare Fruit and Vegetable Council of Broward County.

 

Papaya Shake

Ingredients:

1 medium papaya, peeled and cut into pieces

1 banana

½ cup ice pieces

1 cup low-fat yogurt

1Tbsp. honey

2 Tbsp. lime juice

½ tsp. vanilla

 Directions:

1. Wash hands for at least 20 seconds with soap and water.
2. Blend all ingredients in a blender until smooth.

*Adapted Source: Rare Fruit and Vegetable Council of Broward County.

 

Food Safety

Always wash your hands with soap and water for at least 20 seconds before and after handling food. Use a clean knife and cutting board to cut papaya. Keep cooked and raw foods separate.

 

Growing Papaya

A papaya tree can grow to a height of 6 to 20 feet. Papaya trees bear fruit year-round in the subtropical climate of South Florida. The papaya’s skin is yellow when ripe.

Check out this publication for some great growing tips from UF/IFAS Extension – https://edis.ifas.ufl.edu/publication/MG054 You can always call a master gardener to discuss further at your local extension office.

Want to learn more? Check out my UF/IFAS Extension Family and Consumer Sciences food blog series.

Green Beans: Love the flavor- https://blogs.ifas.ufl.edu/browardco/2025/09/15/green-beans-love-the-flavor/

Brighten Your Plate with Blueberries – https://blogs.ifas.ufl.edu/browardco/2025/07/07/brighten-your-plate-with-blueberries/

Pineapple- A tropical treat full of flavor and fun – https://blogs.ifas.ufl.edu/browardco/2025/07/03/pineapple-a-tropical-treat-full-of-flavor-and-fun/

Terrific tomatoes-Flavor, nutrition and versatility – https://blogs.ifas.ufl.edu/browardco/2025/05/27/terrific-tomatoes-flavor-nutrition-and-versatility/

Beets: Delicious Beets – https://blogs.ifas.ufl.edu/browardco/2025/05/20/beets-delicious-beets/

An Apple a Day – https://blogs.ifas.ufl.edu/browardco/2024/12/13/does-an-apple-a-day-really-keep-the-doctor-away/

Eggs Are a Good Source of Protein – https://blogs.ifas.ufl.edu/browardco/2024/09/13/eggs-are-a-good-source-of-protein/

Onions – https://blogs.ifas.ufl.edu/browardco/2024/06/27/onions-onions-onions/

Avocados – https://blogs.ifas.ufl.edu/browardco/2024/05/01/delicious-avocados/

Bananas – https://blogs.ifas.ufl.edu/browardco/2024/04/17/go-bananas-on-national-banana-day/

Dietary Fiber – https://blogs.ifas.ufl.edu/browardco/2023/07/05/dietary-fiber/

Watermelon – https://blogs.ifas.ufl.edu/browardco/2023/07/05/sweet-and-tasty-watermelon/

Strawberries – https://blogs.ifas.ufl.edu/browardco/2023/03/27/enjoy-seasonal-strawberries/

Pumpkin – https://blogs.ifas.ufl.edu/browardco/2022/10/26/celebrate-national-pumpkin-day/

Vitamin C – https://blogs.ifas.ufl.edu/browardco/2022/05/04/orange-juice-is-one-good-source-of-vitamin-c/

Follow a rainbow for good health – https://blogs.ifas.ufl.edu/browardco/2022/03/01/follow-the-rainbow-for-good-health-during-nutrition-month/

Vitamin C – https://blogs.ifas.ufl.edu/browardco/2020/01/21/star-fruit-a-source-of-vitamin-c/

Pumpkins – Decoration or food? – https://blogs.ifas.ufl.edu/browardco/2018/10/22/pumpkins-decoration-or-food/

Mango Season – https://blogs.ifas.ufl.edu/browardco/2018/08/10/its-mango-season-in-south-florida/

UF/IFAS Extension, Food is Medicine. https://ask.ifas.ufl.edu/topics/food-is-medicine

 

Brenda Marty Jimenez, MHM, RDN, LDN, FAND is a Registered and Licensed Dietitian with a Master of Science in Human Resource Management. Her professional areas include disease prevention, nutrition, wellness promotion, and food safety. She is a UF/IFAS Extension Agent IV in Broward County, Florida.

 

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