What are the ingredients in pawpaw fruit?

January 10, 2026 •

3 min read

Native to the eastern United States, the American pawpaw fruit is renowned for its custard-like texture and tropical flavor. But beyond its unique taste, many wonder what are the ingredients in pawpaw fruit that make it so nutritious. A 100-gram serving reveals it's a dense source of vitamins, minerals, and other health-promoting compounds.

Quick Summary

The pawpaw fruit is packed with essential nutrients, including significant amounts of Vitamin C, magnesium, iron, and manganese, along with carbohydrates, fiber, and protein. It also contains powerful antioxidant compounds, like flavonoids, and essential amino acids.

Key Points

Rich in Minerals: Pawpaw fruit is packed with magnesium, manganese, iron, and potassium, often in higher concentrations than bananas or apples.
High in Vitamin C: A single serving provides a significant portion of the daily recommended Vitamin C, an essential antioxidant for immunity.
Complete Amino Acid Profile: Unlike most fruits, pawpaw contains all the essential amino acids, offering a unique source of plant-based protein.
Excellent Source of Antioxidants: The fruit contains powerful flavonoids and carotenoids that help combat inflammation and oxidative stress.
Higher in Protein and Fat: Pawpaw fruit has a higher protein and fat content compared to common alternatives, contributing to its rich, creamy texture.
Good Source of Dietary Fiber: The fiber content supports digestive health and helps regulate blood sugar levels.

Essential Vitamins and Minerals in Pawpaw

A 100-gram serving of pawpaw fruit provides a comprehensive spectrum of nutrients that contribute to overall health. This fruit is an excellent source of several key vitamins and minerals, often exceeding the content found in more common fruits like apples or oranges.

Vitamins

Vitamin C: Pawpaw is exceptionally rich in Vitamin C, an antioxidant crucial for immune function, collagen formation, and skin health. A single serving can provide a significant portion of your daily recommended intake.
Niacin (Vitamin B3): The niacin content in pawpaw is considerably higher than in many other fruits, aiding in nutrient metabolism and supporting healthy digestion.
Riboflavin (Vitamin B2): Pawpaw also provides a good amount of riboflavin, which is vital for energy production and cellular function.
Vitamin A: Found in the form of carotenoids, Vitamin A is important for vision and immune health.

Minerals

Magnesium: This mineral is abundant in pawpaw and is critical for over 300 biochemical reactions in the body, including muscle and nerve function, and blood sugar control.
Manganese: A single serving of pawpaw can provide more than the daily value for manganese, a mineral essential for nutrient metabolism, immune function, and bone health.
Iron: Pawpaws offer a good source of nonheme iron, which is important for oxygen transport throughout the body.
Potassium: Similar to bananas, pawpaws are high in potassium, a key electrolyte for maintaining proper fluid balance and blood pressure regulation.
Calcium: The fruit contains noteworthy levels of calcium, which is important for bone and teeth health.

Carbohydrates, Proteins, and Fats

Beyond vitamins and minerals, the macronutrient profile of pawpaw fruit is unique compared to other common fruits.

Carbohydrates: The bulk of pawpaw's energy comes from carbohydrates, primarily natural sugars, providing a quick source of energy.
Dietary Fiber: Pawpaw is also a good source of dietary fiber, promoting healthy digestion and helping to regulate blood sugar levels.
Protein and Fats: Unlike many other fruits, pawpaw has a higher protein and fat content. Its protein contains all the essential amino acids, making it a more complete protein source than apples, bananas, or oranges. The fat profile is also notable, with a more favorable balance of unsaturated fatty acids compared to bananas.

Other Beneficial Compounds

Pawpaw fruit contains several other important compounds that contribute to its health benefits:

Annonaceous Acetogenins: These are bioactive compounds primarily found in the bark and twigs, but present throughout the plant. They are studied for their cytotoxic effects.
Antioxidants: The fruit is a powerhouse of antioxidants, including flavonoids, carotenoids, and other phenolic compounds that help protect the body from oxidative stress and inflammation.
Papain: The tropical pawpaw (papaya) contains the enzyme papain, which helps break down proteins and aids digestion. While the American pawpaw is a different species, it shares many of these digestive properties.

Pawpaw vs. Other Common Fruits: A Nutritional Comparison

To better understand the nutritional density of pawpaw, here's a comparative look at a 100-gram serving against other popular fruits like banana, apple, and orange, using data from Kentucky State University.


Nutrient (per 100g)	Pawpaw	Banana	Apple	Orange
Calories	80	92	59	47
Protein	1.2g	1.03g	0.19g	0.94g
Total Fat	1.2g	0.48g	0.36g	0.12g
Carbohydrates	18.8g	23.4g	15.25g	11.75g
Dietary Fiber	2.6g	2.4g	2.7g	2.4g
Vitamin C	18.3mg	9.1mg	5.7mg	53.2mg
Potassium	345mg	396mg	115mg	181mg
Magnesium	113mg	29mg	5mg	10mg
Iron	7.0mg	0.31mg	0.18mg	0.1mg
Manganese	2.6mg	0.152mg	0.045mg	0.025mg

Conclusion

As the data shows, pawpaw fruit is far more than just a tasty, seasonal treat. The rich array of ingredients in pawpaw fruit, including its high levels of vitamins C, magnesium, manganese, and a complete profile of essential amino acids, place it in a unique nutritional category. It stands out against many common fruits, offering a significantly denser nutrient load, particularly in minerals like iron and zinc. While its shorter shelf life and regional availability can be a challenge, incorporating pawpaw puree into frozen treats or baked goods is an excellent way to harness its impressive nutritional power when available. The pawpaw is a testament to nature's ability to create a delicious and incredibly healthy package, deserving of its moniker, the “original super fruit”. For further reading on the American pawpaw, consider visiting the Kentucky State University pawpaw program website for research and resources.

Frequently Asked Questions

The primary nutritional ingredients of pawpaw fruit include a rich combination of vitamins (especially Vitamin C, Niacin, and Riboflavin), minerals (particularly magnesium, manganese, iron, and potassium), carbohydrates, dietary fiber, and a notable amount of protein containing all essential amino acids.

Yes, pawpaw fruit is an excellent source of Vitamin C. A 100-gram serving provides a significant amount of this antioxidant, often containing more Vitamin C than bananas and apples.

Yes, pawpaw fruit has a higher protein and fat content than many common fruits like bananas, apples, and oranges. The protein in pawpaw is also notable because it contains all the essential amino acids.

Pawpaw is a mineral-rich fruit, containing high levels of magnesium, manganese, iron, and potassium, as well as significant amounts of calcium, phosphorus, and zinc.

Pawpaw contains various beneficial plant compounds, including powerful antioxidants like flavonoids and carotenoids. Some species, like the tropical pawpaw (papaya), contain the enzyme papain, which is a known digestive aid.

Nutritionally, pawpaw has a similar calorie and fiber count to a banana but generally contains higher levels of protein, fat, Vitamin C, Niacin, and many minerals, including magnesium and iron.

Yes, pawpaw is known as an antioxidant powerhouse. It contains various antioxidant nutrients, including Vitamin C, carotenoids, and flavonoids, which help protect cells from damage caused by free radicals.