Green Papaya Salad Calories A light, tasty option and 5 benefits

Green Papaya Salad

If you’re looking for something refreshing, light, and packed with a unique blend of flavors, a green papaya salad might be perfect. Known as Som Tam in Thailand, this dish combines raw papaya pulp with a harmonious blend of sweet, sour, salty and spicy notes. Besides its taste, it is incredibly low in calories, making it an ideal choice for those who want to eat healthily without sacrificing taste. Break down what makes green papaya salad such a popular choice and its nutritional profile, calorie content, and health benefits.

Green Papaya Salad
Green Papaya Salad

What is green papaya salad ?

Green papaya salad is a staple salad in Thai and Southeast Asian cuisine. Traditionally, this piece is tossed in a spicy, tangy dressing made from green papaya, tomatoes, green beans, almonds, and fresh herbs, fish sauce, lime juice, garlic, chilies, and sometimes a touch of sugar. The beauty of this dish lies in its simplicity and freshness, the ingredients are often pounded together in a mortar and pestle to blend their flavors.

Nutritional breakdown of green papaya salad

1. Papaya – The star ingredient

Calories:- Green (peeled) papaya has a low calorie count, making it a great base for salads. There are about 32 calories in 100 grams of green fruit.

Nutrients:- Papaya is rich in fiber, which helps in digestion and keeps you full for longer. It’s also packed with essential minerals like vitamins C, A, and E, potassium, and magnesium.

Low in sugar:- Unlike ripe papaya, which is sweet and high in natural sugars, green papaya contains minimal sugar, making it suitable for those watching their sugar intake.

2. Tomatoes

Calories:- Tomatoes are another low-calorie ingredient, with around 18 calories per 100 grams.

Nutrients:- They are rich in vitamins A and C, along with lycopene, a powerful antioxidant linked to many health benefits.

3. Green beans

Calories:- With around 31 calories per 100 grams, green beans are a low-calorie supplement.

Nutrients:- They are an excellent source of fiber, folate, and vitamins C and K, providing a good balance of nutrients without adding extra calories.

4. Peanuts

Calories:- It is one of the high-calorie ingredients, 567 calories per 100 grams. However, in green papaya salad, peanuts are often used for a little crunch, adding only a small calorie contribution.

Nutrients:- Almonds are a great source of healthy fats, protein, and various vitamins and minerals, especially B vitamins, magnesium, and phosphorus.

5. Dressing ingredients (fish sauce, lemon, garlic, chili)

Calories:- The dressing components add minimal calories but pack a punch in flavor. Fish sauce has about 6 calories per tablespoon, while lemon juice, garlic, and chili add almost negligible calories.

Nutrients:- Lemon juice adds a dose of vitamin C, while garlic provides antioxidant and anti-inflammatory benefits.

Green papaya salad calorie count

On average, a serving of green papaya salad (about one cup or 150-200 grams) usually contains between 80 and 120 calories. This makes it a great low-calorie option for those looking to enjoy a satisfying meal without exceeding their calorie goals. The exact calorie count may vary slightly depending on the exact amount of peanuts and any added sugars or other ingredients, but overall, it remains fairly low compared to many other recipes.

Why green papaya salad is great for weight loss

One of the main reasons green papaya salad is popular among health-conscious eaters is its ability to keep you full without weighing you down. Here’s how it helps with weight management:

1. Low calorie density:

 With less than 100 calories per cup, you can eat a satisfying portion without worrying about overeating.

2. High in Fiber:

 The fiber in nuts and green beans aids in digestion and helps control hunger by slowing the release of sugar into your bloodstream.

3. Packed with water content:

 Papaya, tomato and lime juice add a significant amount of water to the dish, keeping you hydrated and satisfied.

4. Balanced Nutrition:

 While low in calories, green papaya salad provides essential vitamins, minerals and antioxidants that support overall health.

Health benefits of green papaya salad

Besides being low in calories and delicious, green papaya salad offers a range of health benefits:

1. Increases digestive power

 The fiber in green fruit is beneficial for digestion and helps prevent constipation. Papaya also contains an enzyme called papain, which helps break down proteins, making it easier for the body to digest protein-rich foods.

2. Rich in antioxidants

 Ingredients like tomatoes, green papaya and lemon juice are high in antioxidants like vitamin C and lycopene, which help neutralize free radicals, potentially reducing the risk of chronic diseases and supporting skin health.

3. Anti-inflammatory properties

 The garlic and chilies in the dressing are known for their anti-inflammatory properties, which help reduce inflammation and support immune function.

4. Supports heart health

 The potassium in green papayas and tomatoes helps control blood pressure, while the healthy fats in almonds can contribute to improving cholesterol levels, supporting overall heart health.

5. Regulates blood sugar

 Green papaya has a low glycemic index, meaning it doesn’t cause a rapid spike in blood sugar. The fiber content also slows the absorption of sugar, making it an ideal choice for those with diabetes or those trying to regulate their blood sugar levels.

Tips for making a healthy green papaya salad

While the traditional green papaya salad is already a low-calorie choice, there are a few ways you can make it even healthier:

1. Reduce added sugar:

 Some recipes call for a small amount of sugar in the dressing. You can leave it out or use a natural alternative such as honey.

2. Limit peanuts:

 Although they add a delicious crunch and healthy fat, peanuts can increase the calorie count. Use them sparingly if you’re watching your intake.

3. Go easy on the fish sauce:

 Fish sauce is high in sodium, so consider using a low-sodium version or reducing the amount slightly.

4. Add more vegetables:

 Feel free to add extra veggies like shredded carrots or cucumber to increase the volume without adding too many calories.

Enjoy green papaya salad in your diet

This salad is versatile and can be served as a side dish or a light main meal. Here are some ideas for incorporating it into your diet:

As a side dish:

 Pair green papaya salad with grilled chicken, fish, or tofu for a balanced meal.

In the wrap:

 Use rice paper or lettuce leaves to create green papaya salad wraps, adding a fun twist to this classic.

As a topping:

 Use the salad as a topping for Buddha bowls with rice, beans and other fresh vegetables for a filling but nutritious alternative.

Green Papaya Salad Calorie Summary:

 Green papaya salad is a wonderful, low-calorie option that offers both flavor and nutrition. With a unique combination of fresh, crisp ingredients and a tangy, spicy dressing, it’s no wonder this dish has become a favorite among health-conscious eaters worldwide. At about 100 calories per serving, green papaya salad lets you indulge in vibrant flavors without compromising your health goals. Whether you’re watching your calories, managing your weight, or just craving something light and refreshing, green papaya salad is a delicious option worth trying.

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