The question of how many calories are in one paw paw is complex, primarily due to two factors: the fruit's natural size variability and the common name being applied to different species. In North America, the native pawpaw (Asimina triloba) is a temperate fruit with a unique custard-like flavor. In contrast, in many parts of the world, 'pawpaw' is used interchangeably with 'papaya' (Carica papaya), a tropical fruit. These two fruits have different nutritional profiles, especially when it comes to caloric content.
American Pawpaw Calorie Breakdown
For the North American pawpaw (Asimina triloba), the caloric content is well-documented. According to nutritional data from Kentucky State University's Pawpaw Research Program, 100 grams of the edible portion of the fruit provides about 80 calories.
The most significant challenge in determining the calories for a single fruit is its size variation. Pawpaws can range from as small as 5 ounces (about 142 grams) to over a pound (over 450 grams). This means the total calories in one paw paw can fluctuate substantially.
Estimating Calories per Fruit
- Small Pawpaw (approx. 5 ounces / 142 grams): A smaller fruit would contain roughly 114 calories (1.42 x 80 kcal).
- Medium Pawpaw (approx. 8 ounces / 227 grams): A fruit of this size would have approximately 181 calories (2.27 x 80 kcal).
- Large Pawpaw (approx. 1 pound / 454 grams): A large specimen could contain around 363 calories (4.54 x 80 kcal).
American Pawpaw's Rich Nutritional Profile
Beyond calories, the American pawpaw offers a nutrient-dense package. It contains a higher concentration of certain minerals compared to common fruits like bananas, apples, and oranges.
- High in Vitamins: A great source of Vitamin C (acting as a powerful antioxidant), and also contains vitamins A, riboflavin, and niacin.
- Rich in Minerals: Provides significant levels of magnesium, manganese, iron, and copper. Magnesium is vital for nerve and muscle function, while iron is crucial for red blood cell formation.
- Good Source of Fiber: With 2.6 grams of fiber per 100g, it aids digestion and promotes a feeling of fullness.
- Complete Amino Acid Profile: Uniquely, the protein in pawpaw contains all of the essential amino acids, surpassing even apples in this regard.
Pawpaw vs. Papaya: A Calorie Comparison
When the term 'pawpaw' refers to the tropical papaya, the calorie count is much lower. It's crucial to understand which fruit you are consuming to accurately track your intake. Below is a comparison of the typical calorie counts and other key nutrients per 100 grams for both fruit varieties.
| Nutrient (per 100g) | American Pawpaw (Asimina triloba) | Tropical Papaya (Carica papaya) |
|---|---|---|
| Calories | ~80 kcal | ~43-48 kcal |
| Protein | 1.2 g | 0.5 g |
| Carbohydrates | 18.8 g | 11 g |
| Fiber | 2.6 g | 1.7 g |
| Vitamin C | 18.3 mg (20% DV) | 60.9 mg (68% DV) |
| Manganese | 2.6 mg (113% DV) | Not specified |
Health Benefits Beyond the Calories
Regardless of which fruit you are enjoying, both the American pawpaw and papaya offer impressive health benefits beyond their basic caloric value.
Antioxidant Protection
Both fruits are packed with antioxidants, which are crucial for combating oxidative stress and reducing cellular damage caused by free radicals. The American pawpaw contains phenolic compounds, while papaya is known for carotenoids like lycopene and beta-carotene.
Digestive Health
The fiber content in both fruits is beneficial for gut health. Papaya is also famous for its digestive enzyme, papain, which helps in breaking down proteins. The American pawpaw's fiber similarly aids digestion and promotes regularity.
Cardiovascular Support
Potassium, fiber, and antioxidants present in both fruits support heart health. They can help regulate blood pressure and lower cholesterol levels, reducing the risk of heart disease.
Conclusion
For the North American Asimina triloba pawpaw, the calorie count is approximately 80 calories per 100 grams, but the calories per fruit depend on its size, which can range widely. In contrast, the tropical papaya (often called pawpaw in other regions) contains significantly fewer calories, typically around 43-48 per 100 grams. Understanding which fruit you are consuming is key to accurately assessing your intake. Ultimately, both offer a wealth of nutrients, including vitamins, minerals, and antioxidants, making them a healthy and delicious addition to any diet. For more detailed nutritional data, consult research from Kentucky State University.
