The Best Ways to Add Papaya Seeds to Your Diet

What to do with raw and dried papaya seeds

The next time you slice into a colorful papaya, don't discard its tiny round seeds! Believe it or not, these little morsels are tasty, easy to prepare, and can add medicinal properties to practically any dish.[1] In this article, we’ll teach you how to eat, dry, and grind papaya seeds to improve your intestinal health and boost your daily dose of vitamins. So, what are you waiting for? Grab a spoon, and let’s get scooping!

Things You Should Know

  • Add a spoonful of raw, fresh papaya seeds to a smoothie, salad, or marinade for an extra kick of flavor and antioxidants.
  • Combine raw papaya seeds with rice or apple cider vinegar to make a vitamin-packed salad dressing or hot sauce.
  • Dry papaya seeds in a 150 °F (66 °C) oven for 2 to 4 hours to make a powder that can be used in place of ground pepper or cinnamon.
Method 1
Method 1 of 3:

Enjoying Raw Papaya Seeds

  1. Image titled Eat Papaya Seeds Step 2
    1
    Make a smoothie with 1 tbsp (15 g) of papaya seeds. Although papaya seeds can make a smoothie more bitter, the seeds are full of nutrients. Even the smallest amount can help pack your smoothie with heart-healthy vitamins, protein, and fiber.[2] Try making this tropical smoothie with them:[3]
    • 1 c (225 g) of pineapple chunks
    • 1 c (225 g) of papaya chunks
    • 1 US tbsp (0.062  c) of raw papaya seeds
    • 1  tsp (0.021  c) of fresh ginger
    • 1⁄2  c (120 ml) of water
    • 1⁄2  c (120 ml) of coconut milk
    • 3 to 4 ice cubes
    • Honey to your taste
  2. Image titled Eat Papaya Seeds Step 3
    2
    Scatter raw papaya seeds over food for a spicy garnish. Throw 2 or 3 seeds on salads, soups, roasted meats, or grilled vegetables before serving. This is a great way to include more papaya seeds in your diet and elevate your dishes.[4]
    • Top off a Cobb salad with papaya seeds to add extra flavor and texture.
    • Sprinkle papaya seeds on a baked ham or teriyaki pork for a spicy garnish.
    • Toss some papaya seeds over a bowl of green papaya soup for a deeper flavor.
    • Keep the raw seeds whole or partially crush them so they’re easier to eat.
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  3. 3
    Blend papaya seeds to make salad dressing. Believe it or not, papaya seeds can turn an otherwise drab salad into something fabulous! Combine these ingredients in a blender and blend until smooth to create a sweet-tart Hawaiian-inspired dressing:[5]
    • 1⁄3  c (79 ml) of rice vinegar
    • 1⁄3  c (79 ml) of canola oil
    • ½ of a small sweet onion
    • 1 US tbsp (0.062  c) of honey
    • 1⁄2  tsp (0.010  c) of salt
    • 1⁄2  tsp (0.010  c) of dry mustard
    • 2 US tbsp (0.12  c) of papaya seeds
  4. 4
    Make a flavorful marinade with papaya seeds for chicken, steak, or pork. Papaya seeds can add a delectably tart flavor to your favorite cut of meat. Simply combine the ingredients below, place the meat in the marinade for 1 to 24 hours, grill, and enjoy![6]
    • Seeds from 1 large papaya
    • 1 clove of minced garlic
    • 1⁄4  c (59 ml) of coconut cream
    • 2 US tbsp (0.12  c) of chopped cilantro
    • 1 US tbsp (0.062  c) of minced ginger
    • Zest of 1 lemon and lime
  5. 5
    Mix papaya seeds with vinegar and spices to make hot sauce. Why use ordinary hot sauce when you can use tropical hot sauce? When combined with the right ingredients, papaya seeds can replace sriracha or tabasco sauce in many dishes. Blend these ingredients until you have a smooth, drizzable sauce:[7]
    • 6 US tbsp (0.37  c) of papaya seeds
    • 4 US tbsp (59 ml) of apple cider vinegar
    • 1⁄2  tsp (0.010  c) of salt
    • 1⁄2  tsp (0.010  c) of honey
    • 1 garlic clove
    • 3⁄4  tsp (0.016  c) of horseradish (for extra spice)
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Method 2
Method 2 of 3:

Drying Papaya Seeds

  1. 1
    Cut a papaya in half lengthwise and scoop out the seeds. Place a ripe, washed papaya on a cutting board and use a chef's knife to slice it in half lengthwise. Then, use a spoon to gently scoop out all of the seeds from each half.[8]
  2. 2
    Rinse the seeds under cold water. Place the seeds in a fine-mesh strainer and run cold water over them. Rub the seeds gently between your fingers to help wash away the sticky membrane. Keep rinsing until the seeds are no longer sticky.[9]
    • Double-check that all membranes are removed from the seeds; otherwise, your seeds may spoil faster.
  3. 3
    Preheat the oven to 150 °F (66 °C) and spread the seeds on a baking sheet. Lay a piece of parchment paper on a rimmed baking sheet and scatter your papaya seeds on it. Keep the seeds in an even, single layer to help them dry faster.[10]
    • Parchment paper isn’t absolutely necessary, but it can help prevent your seeds from sticking to the baking sheet.
  4. Image titled Eat Papaya Seeds Step 10
    4
    Bake the papaya seeds for 2 to 4 hours. Put your prepared baking sheet in the preheated oven. Let the seeds bake for at least 2 hours or until they’re hard and wrinkled.[11]
    • If you prefer, you could use a dehydrator. Just check the owner’s manual to see how long common seeds take to dehydrate.
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Method 3
Method 3 of 3:

Using Ground Papaya Seeds

  1. 1
    Grind the seeds with a mortar and pestle. Once the seeds have baked and cooled, place them in a mortar and crush them with a pestle until they're a fine powder. If you don’t have a mortar and pestle, place your seeds in a spice grinder or small blender.
    • Make sure your seeds are completely cool before grinding; otherwise, your powder may turn into a paste.
    • As long as your ground seeds stay dry, they can be stored for up to several years in an airtight container until mold is visible.
  2. Image titled Season Salmon Step 1
    2
    Use ground papaya seeds in place of ground black pepper. Ground papaya seeds have been proven to aid digestion and intestinal health, so why not try sprinkling this magical powder on your meals?[12] Simply swap your ground pepper with ground papaya seeds while cooking for a uniquely tropical flavor profile.
    • Add a pinch of ground papaya seeds to salads, soups, or meats.
    • Pair your ground papaya seeds with a sprinkle of sea salt to enhance their spicy flavor.
  3. Image titled Eat Papaya Seeds Step 12
    3
    Mix ground papaya seeds with spices to make a flavor rub. Papaya seeds can add a bitter and bold flavor to a dry rub. Simply combine equal parts of the ingredients below and massage the blend into steaks, chicken breasts, pork chops, or ribs before cooking.
    • Ground dried papaya seeds
    • Cayenne pepper
    • Sea salt
    • Garlic powder
  4. Image titled Eat Papaya Seeds Step 13
    4
    Bake with ground papaya seeds. This dried and ground tropical seed can be used similarly to cinnamon and nutmeg in muffins, breads, and other baked goods. All you have to do is substitute a spice in a favorite recipe with ground papaya seeds to experiment with a new flavor.
    • Papaya seeds have a delightfully spicy flavor, so try adding them to savory biscuits or sourdough breads.
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Community Q&A

  • Question
    How many papayas can a person eat a day?
    wikiHow Staff Editor
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
    wikiHow Staff Editor
    Staff Answer
    It's recommended to eat around 3 slices of papaya a day. Although papayas have many health benefits, eating too much of the fruit could cause stomach aches and/or diarrhea.
  • Question
    Can a papaya and its seeds be blended together?
    wikiHow Staff Editor
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
    wikiHow Staff Editor
    Staff Answer
    Of course! This is one of the best and easiest ways to get all the health benefits from this incredible fruit. Try tossing freshly washed papaya seeds and cut papaya fruit into a blender with pineapple chunks, mango chunks, and Greek yogurt to make a delicious tropical smoothie.
  • Question
    Are papaya seeds beneficial for diabetes?
    wikiHow Staff Editor
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
    wikiHow Staff Editor
    Staff Answer
    Yes! Papaya seeds have been reported to help prevent diabetic heart disease. Plus, they can help lower cholesterol and improve your overall health.
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Warnings

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References

  1. ↑ http://www.plantsjournal.com/vol1Issue1/Issue_jan_2013/2.pdf
  2. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7103992/
  3. ↑ https://youtu.be/1lupFEbyyPo?t=159
  4. ↑ https://www.delish.com/cooking/recipe-ideas/recipes/a294/cold-papaya-soup-fruit-recipes/
  5. ↑ https://www.saveur.com/hawaiian-papaya-seed-dressing/
  6. ↑ https://www.foodnetwork.com/recipes/chicken-with-papaya-bbq-sauce-2104646
  7. ↑ http://www.pennilessparenting.com/2018/09/papaya-seed-hot-sauce-recipe-paleo.html
  8. ↑ https://www.fdacs.gov/Consumer-Resources/Health-and-Safety/Living-Healthy-in-Florida/All-About-Florida-Products/Papaya
  9. ↑ https://createdelicious.com/papaya-pepper/
  1. ↑ https://youtu.be/T64Puzgf44I?t=47
  2. ↑ https://youtu.be/QQt7QHiCt7M?t=104
  3. ↑ https://pubmed.ncbi.nlm.nih.gov/17472487/
  4. ↑ http://www.plantsjournal.com/vol1Issue1/Issue_jan_2013/2.pdf
  5. ↑ http://www.plantsjournal.com/vol1Issue1/Issue_jan_2013/2.pdf
  6. ↑ https://www.ncbi.nlm.nih.gov/pubmed/12144723

About This Article

Aly Rusciano
Co-authored by:
Aly Rusciano
wikiHow Staff Writer
This article was co-authored by wikiHow staff writer, Aly Rusciano. Aly Rusciano is a Creative Writer based outside of Nashville, Tennessee. She has over ten years of experience in creative, academic, and professional writing. Aly’s writing has been nationally recognized in the Sigma Tau Delta Rectangle and featured in Blue Marble Review, The Sunshine Review, PopMatters, and Cathartic Literary Magazine. She graduated from The University of Tennessee at Martin with a BA in English, focusing in Creative Writing and minoring in Theatre. This article has been viewed 1,464,250 times.
6 votes - 100%
Co-authors: 26
Updated: January 9, 2023
Views: 1,464,250
Categories: Featured Articles | Eating Techniques
Article SummaryX

To eat papaya seeds as a raw supplement, select small papaya for the mildest tasting seeds. Start by chewing on 1 or 2 papaya seeds a day for the first week so your digestive system can grow accustomed to them. Then, gradually work your way up to 1 full teaspoon over the second week and continue consuming 1 teaspoon daily as a supplement. Taking papaya seeds with a spoonful of honey can lessen the strong, bitter taste! For tips on using papaya seeds as a replacement for pepper, read on!

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