Papaya Fruit – An Exotic Fruit You Must Try and 6 Benefits

Yay Papaya! If I had the option, I would eat this extraordinary fruit every day.

I was obsessed with this fruit during my stay in Sri Lanka. We could have it as a meal for breakfast, lunch, dinner, supper, and as a snack in between. We loved it in any form and shape as fruit, juice, smoothies, and dry fruits. (a healthy form of it of course and without sugar)

Unfortunately, papaya smoothies and papaya juice in most places are served with added sugar.

Inga holding a papaya in sri lanka
Inga next to a papaya tree full of fruits

The scientific name is Carica Papaya. It tastes really sweet and they have this really soft texture that many people like me find really appealing. The seeds are also edible; however, they taste quite bitter.

The delicious fruits are originally from Central America. These fruits grow best in regions with abundant rainfall.

The most common type of papaya in Sri Lanka is known as Red Lady (Ratna in Singhalese). It is very sweet and soft and its thick creamy texture just melts in your mouth. It is available throughout the year.

You can find them everywhere in local markets, supermarkets, and street stalls.

Above all, when you choose to buy, make sure that its skin colour developed to yellow with a tinge of orange and is soft to the touch. Then you’ll know it’s fully ripened.

You can also find green unripe papaya. This ingredient is mainly used in cooking curries and stews as well as in marinating and making pickles. 

In addition, the stem and bark may be used in rope production.

Amazing health benefits of papaya

This tasty fruit is loaded with antioxidants and enzymes. As a result, it is extremely beneficial for our health. The exotic fruit contains Lycopene which is an antioxidant that reduces the risk of developing cancers in many organs and retards the growth of the tumours.

Here are the main health benefits according to WebMD:

  • Protection Against Heart Disease
  • Rich in Antioxidants – Vitamins A, C and E
  • High Amount of Fibre
  • Rich in Folic Acid

Reasons for eating papaya fruit according to Timetimes of India:

  • Improves Eye Health
  • Aids Digestion
  • Anti-Ageing
  • Boosts Immunity
  • Helps in Weight Loss
  • Better Kidney Health
  • Better Cardiovascular Health
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Nutritional information for papaya

NutritionAmountMeasurement unit
Total lipid (fat)0.377g
Iron, Fe0.362mg
Magnesium, Mg30.4mg
Phosphorus, P14.5mg
Potassium, K264mg
Sodium, Na11.6mg
Zinc, Zn0.116mg
Copper, Cu0.065mg
Manganese, Mn0.058mg
Selenium, Se0.87µg
Vitamin C,88.3mg
Pantothenic acid0.277mg
Vitamin B-60.055mg
Folate, total53.6µg
Folate, DFE53.6µg
Choline, total8.84mg
Vitamin A, RAE68.2µg
Carotene, beta397µg
Carotene, alpha2.9µg
Cryptoxanthin, beta854µg
Vitamin A, IU1380IU
Lutein + zeaxanthin129µg
Vitamin E (alpha-tocopherol)0.435mg
Tocopherol, beta0.029mg
Tocopherol, gamma0.131mg
Tocopherol, delta0.014mg
Tocotrienol, beta0.102mg
Tocotrienol, gamma0.014mg
Vitamin K (phylloquinone)3.77µg
Fatty acids, total saturated0.117g
Aspartic acid0.071g
Glutamic acid0.048g
Nutritional information for Papaya

Your Questions

How to choose good papaya?

When you choose to buy papaya, make sure that its skin colour developed to yellow with a tinge of orange and is soft to the touch. Then you’ll know it’s fully ripened.

Can you eat papaya seeds?

The seeds are not only edible but also highly nutritious, however, they taste quite bitter.


National Library of Medicine – Lycopene – antioxidant with radioprotective and anticancer properties. A review

Sunday Times – Sri Lanka

U.S. DEPARTMENT OF AGRICULTURE – Nutritional information

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About the Author

<a href="" target="_self">Inga K</a>

Inga K

Inga became vegan in March 2018. After a series of documentaries that hit hard, she and her husband switched to a plant-based diet within a week and vegan soon after. Inga has a UK Level 5 Advanced Diploma in Diet and Nutrition.


£100 Free Credit Banner is a blog for anyone who strives for a healthy and happy life. We share 100% plant-based (and often healthy and oil-free) recipes and give you the best tips on finding vegan local food whilst travelling and living a plant-based lifestyle focusing on good health and spiritual wellbeing.

We like to consume food, products and services that don’t harm our bodies, animals, or the planet. Use as little as possible and recycle everything.

Each individual’s dietary needs are unique. Please seek advice from a professional nutritionist or your doctor.

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