Fruits
Papaya, Hawaiian Nutrition Facts
Hawaiian papaya, also known as Solo papaya, is a sweet tropical fruit with vibrant orange flesh and edible black seeds. It has a buttery texture and musky-sweet flavor.
Nutrition Facts
Per 100g serving
Calories43
% Daily Value*
Total Fat
0.1g0%
Saturated Fat
0.0g0%
Trans Fat
0.0g
Polyunsaturated Fat
0.0g
Monounsaturated Fat
0.0g
Cholesterol
-0%
Sodium
8mg0%
Total Carbohydrate
10.0g3%
Dietary Fiber
1.7g6%
Total Sugars
8.0g
Protein
0.5g1%
Vitamin A
47mcg5%
Vitamin C
61.0mg68%
Vitamin D
-0%
Vitamin E
0.3mg2%
Vitamin K
2.6mcg2%
Vitamin B6
0.0mg2%
Vitamin B12
-0%
Folate
38mcg10%
Calcium
20mg2%
Iron
0.3mg1%
Potassium
182mg4%
Magnesium
21mg5%
Zinc
0.1mg1%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Excellent source of vitamin C supporting immune health
- ✓Contains beta-carotene converted to vitamin A for eye health
- ✓Provides digestive enzymes papain and chymopapain
Best For
Fresh eating and fruit saladsSmoothies and juicesTropical desserts
Storage
Store unripe papaya at room temperature until skin yields to gentle pressure. Ripe papaya can be refrigerated for up to 1 week.
Serving Sizes
100g43 cal
1 cup cubes62 cal
1 small fruit68 cal
1 medium fruit118 cal
Frequently Asked Questions
What makes Hawaiian papaya different from Mexican papaya?
Hawaiian papayas are smaller (about 1 pound), sweeter, and have more intense orange flesh. Mexican papayas are larger with milder flavor and salmon-pink flesh.
Are papaya seeds edible?
Yes, papaya seeds are edible with a peppery, slightly bitter taste. They can be dried and ground as a spice or eaten fresh in small amounts.
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