1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 11.8 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 352.9 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Green papaya salad
Green papaya salad, known as 'Som Tam' in Thai cuisine, is a refreshing, tangy, and spicy dish originating from Southeast Asia, particularly Thailand and Laos. It is traditionally made from shredded unripe papaya, lime juice, fish sauce, garlic, chili, tomatoes, and peanuts, offering a mix of flavors and a crunchy texture. Green papaya is rich in vitamin C, antioxidants, and enzymes like papain which aid digestion. The salad is low in calories and fat, making it an excellent option for a light and nutrient-dense meal.
Health Benefits
- Boosts immunity with vitamin C found in unripe papaya.
- Promotes digestive health due to papain, an enzyme that breaks down proteins.
- Supports skin health and collagen production through antioxidants like beta-carotene.
- Aids heart health with potassium from tomatoes and green papaya.
- Provides energy and essential fats through peanuts (if included).
Dietary Considerations
Selection and Storage
Store whole green papayas in a cool, dry place; refrigerate them after peeling and shredding for up to 2 days in an airtight container.
Common Questions About Green papaya salad Nutrition
Is green papaya salad high in protein?
Green papaya salad is not particularly high in protein. A typical serving contains less than 2 grams of protein, as its primary ingredients, such as shredded green papaya and other vegetables, are primarily carbohydrate- and fiber-based. If you'd like to add more protein, consider including tofu, shrimp, or chicken as optional toppings.
Can I eat green papaya salad on a keto diet?
Green papaya salad can be moderately low-carb depending on its preparation, but green papaya contains roughly 9 grams of carbohydrates per 100 grams, which could add up quickly. Traditional recipes may also include ingredients like palm sugar, which are not keto-friendly. Make adjustments by omitting sugar and adding more fats like coconut oil or avocado for compatibility with a keto diet.
What are the health benefits of green papaya salad?
Green papaya salad is rich in vitamins A and C, essential for boosting immune health and skin vitality. It also contains digestive enzymes, particularly papain, which can aid in digestion and reduce inflammation. Additionally, its high fiber content promotes gut health, though individuals with sensitivities should be mindful of the spiciness of traditional recipes.
How much green papaya salad should I eat per serving?
A standard serving of green papaya salad is around 1 cup (approximately 150-200 grams), which provides about 120-150 calories depending on the recipe. To avoid excessive intake of sodium, often present due to fish sauce or soy sauce, it is important not to consume overly large portions.
How does green papaya salad compare to other salads?
Green papaya salad is unique compared to leafy salads like Caesar or arugula salads due to its use of shredded, unripe papaya as the base instead of greens. It has a crunchy texture and tangy flavor enhanced by lime, chili, and fish sauce. Unlike creamier salads, it tends to be lower in fat, unless modified with additional oils or nuts.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
