You might be surprised to learn about the PawPaw (Indian Custard Apple), a fruit that many have yet to discover, let alone enjoy its unique flavor. Pawpaws are relatively uncommon and seldom available in typical grocery stores, making them a hidden gem in the fruit world. These elusive fruits are cherished for their delectable sweetness, and they may also provide several health advantages.

This article covers all essential aspects of pawpaws, from their growing conditions to their flavor profile, and examines whether incorporating them into your diet is a healthy choice.

What is a Pawpaw (Indian Custard Apple)?

Pawpaws are the delightful fruits derived from the Asimina triloba tree, which thrives in the eastern parts of the United States and southern Canada. Remarkably, pawpaws hold the title of the largest edible fruit indigenous to North America, typically measuring between 5 to 16 cm (2–6 inches) in length and 3 to 7 cm (1–3 inches) in width. This fruit belongs to the Annonaceae family, primarily known for its tropical and subtropical plants.

Taste, Texture, and Appearance

Pawpaws are unique, oblong fruits with a green exterior that house sizable, black seeds resembling lima beans. Known for their exceptional flavor, pawpaws offer a delightful tropical combination that reminds many of mango, banana, berries, and pineapple. However, it's essential to recognize that various wild pawpaw species exist, and some may not possess the appealing taste that others do. 

The texture of a ripe pawpaw is often compared to that of creamy custard, making it a luxurious treat. When fully ripe, pawpaws emit a strong, fruity, floral aroma and have a softness akin to that of a ripe avocado or peach. Immature pawpaws typically appear light green, transitioning to a subtle yellow hue as they ripen. The flesh of a ripe pawpaw is bright yellow, smooth, and tender, offering a delightful eating experience. However, visual color changes alone may not be the most reliable indicators of ripeness, so it’s wise to consider other signs that indicate when pawpaws are ready for consumption.

Nutritional Profile of Pawpaws

Pawpaws, like many other fruits, offer a wealth of nutritional benefits, being abundant in various vitamins and minerals. According to the Pawpaw Research Project at Kentucky State University, a 100-gram serving of ripe pawpaw fruit, including the skin, offers a range of nutrients:

• Calories: 80
• Protein: 1.2 grams
• Fat: 1.2 grams
• Carbohydrates: 18.8 grams
• Fiber: 2.6 grams
• Vitamin C: 20% of the recommended Daily Value (DV)
• Riboflavin: 7% of the DV
• Potassium: 7% of the DV
• Magnesium: 27% of the DV
• Manganese: 113% of the DV
• Iron: 39% of the DV

Notably, a 100-gram portion of pawpaw contains three times the amount of vitamin C found in an apple and is twice as rich in this vitamin compared to a banana. Furthermore, pawpaws stand out as an excellent source of magnesium and non-heme iron, while also being particularly high in manganese, a vital mineral essential for nutrient metabolism, immune function, reproductive health, skeletal well-being, and more.

Health Benefits of Including Pawpaws in Your Diet

Incorporating pawpaws (papaya in some regions) into your daily meals may offer a variety of health advantages. Despite this, there remains a notable gap in research specifically focusing on the impact of pawpaw consumption on human health.

Rich in Essential Nutrients

Like many fruits, pawpaws are abundant in essential nutrients, particularly vitamins and minerals. They are especially notable for their high levels of vitamin C, magnesium, manganese, and iron, which are crucial for overall health and well-being.

Packed with Protective Plant Compounds

Beyond their vitamin and mineral content, pawpaws are rich in various plant compounds, including phenolic compounds such as epigallocatechin, epicatechin, chlorogenic acid, and p-coumaric acid, which exhibit potent antioxidant and anti-inflammatory properties. However, a study indicates that the antioxidant levels in pawpaws may diminish as the fruit ripens.

While pawpaws boast antioxidant levels comparable to tropical fruits like guava, papaya, and bananas, there is a scarcity of research exploring their potential antioxidant and anti-inflammatory effects.

Increasing Fruit Intake for Better Health

Although extensive research on the specific benefits of pawpaws is limited, increasing your overall fruit and vegetable intake is likely to enhance your health in multiple ways. Numerous studies reveal that consuming more fruits and vegetables can lower the risk of developing health conditions such as heart disease and type 2 diabetes, support healthy body weight, and even improve mental health.

Discovering and Enjoying Pawpaws

Pawpaws are not typically a common part of many diets, primarily due to their limited growing regions, high perishability, and the fact that they are rarely available in supermarkets. These unique fruits thrive in the wild across various locations in the United States, particularly in states like Indiana and Kentucky, as well as in some northern parts of Canada. Foraging enthusiasts in these regions can find wild pawpaws if they venture out during the optimal harvesting season.

If you reside in a suitable climate with sufficient space, you might consider cultivating your own pawpaw trees. However, it's essential to note that patience is key, as these trees can take up to seven years before they yield their first fruit. In addition to foraging and growing, you may find pawpaws at local farms or specialty markets. Yet, given their highly perishable nature, these fruits only remain fresh for about two days after they ripen, complicating transportation and limiting their availability in standard grocery stores. If you happen to acquire unripe pawpaws, you can store them in the refrigerator for up to two weeks. After that, allow them to ripen at room temperature for a few days to enjoy their optimal flavor.

The consensus among pawpaw enthusiasts is that the best way to savor this fruit is when it is fresh. Simply slice the pawpaw in half and scoop out the sweet, creamy flesh with a spoon, taking care to discard the large seeds. As cooking can diminish the pawpaw's delicate flavor, it's recommended to incorporate them into recipes that require minimal to no heating, such as ice creams, mousses, and sorbets.

Pawpaws may be found growing wild in certain locales, and with the right conditions, you can grow them yourself or purchase them from dedicated pawpaw cultivators. Due to their rapid spoilage, they are seldom seen in grocery stores. For the best experience, enjoy pawpaws fresh or incorporate them into refreshing, sweet dishes.

The Bottom Line

Pawpaws are distinctive and nutritious fruits that offer a tropical sweetness unlike any other. These delightful fruits are not only delicious but also boast a wealth of nutrients, including magnesium, vitamin C, and manganese. Furthermore, they are packed with various plant compounds that may provide notable anti-inflammatory and antioxidant benefits.

If you're fortunate enough to find fresh pawpaws, it's advisable to consume them promptly due to their high perishability. They can be enjoyed on their own or creatively incorporated into a variety of dishes, such as ice creams and sorbets, elevating your dessert experience to new heights.