Raw papaya with coconut (Papaya thoran)
Also called: papaya thoran, raw papaya with coconut, kacha papita thoran, kaccha papaya nariyal, papita thoran, papaya nariyal sabzi, papaya thoran kerala style, papaya thoran (papaya nariyal)
Papaya thoran is that lovely Kerala-style sabzi made with raw papaya, fresh coconut, curry leaves and a little tempering. It’s the kind of dish that shows up in a proper home lunch with rice and sambar, or in a tiffin when you want something simple but full of flavor. The coconut gives it that soft, nutty bite, and the raw papaya keeps it light and slightly crisp.
Per 1 bowl (150g)
Nutrition Facts
| Nutrient | Per bowl (150g) | Per 100g |
|---|---|---|
| Calories | 199.2 kcal | 132.8 kcal |
| Protein | 2.3g | 1.5g |
| Carbohydrates | 8.4g | 5.6g |
| Fat | 17.1g | 11.4g |
| Fiber | 6.5g | 4.3g |
| Sugar | 5.7g | 3.8g |
| Micronutrients (per 100g) | ||
| Sodium | 270.56 mg | |
| Calcium | 33.74 mg | |
| Iron | 0.82 mg | |
| Vitamin C | 25.38 mg | |
| Folate | 43.68 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Raw papaya brings a good amount of fiber, so this dish can help keep digestion moving and make you feel fuller for longer. The grated coconut adds texture and healthy fats, which can slow down the meal a bit and make it gentler on the stomach than a very dry sabzi. Curry leaves, cumin, garlic, turmeric and mustard seeds all add digestive-friendly spices that many people find soothing after a heavy meal. One practical tip: if your gut feels sensitive, go a little easy on the oil and chili, because this dish already gets richness from the coconut.
Frequently Asked Questions
Is papaya thoran good for digestion?
Yes, especially because it uses raw papaya and fiber-rich coconut. One 150g bowl has about 6.5g fiber, which can support smoother bowel movements and help you feel lighter after meals.
How many calories are in 1 bowl of papaya thoran?
One serving of papaya thoran, about 1 bowl or 150g, has around 199.2 kcal. Most of the calories come from the 10g oil and 20g coconut used in the recipe.
Can diabetics eat papaya thoran?
Usually yes, in a controlled portion. A 150g bowl has only about 8.4g carbs, so it is relatively low-carb compared with many vegetable dishes, but the coconut and oil make it calorie-dense, so portion size still matters.
Is papaya thoran good for weight loss?
It can fit into a weight-loss meal, but the portion matters. The fiber is a plus at 6.5g per bowl, yet the dish also has about 17.1g fat and 199.2 kcal per serving, mostly from coconut and oil, so it works best as a side dish with a balanced plate.
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.