Papaya, raw
Common food
Photo: Wikipedia
Papaya is a tropical fruit with vibrant orange flesh and a buttery, melt-in-your-mouth texture. Its flavor is a sweet, musky blend of melon and citrus, often with a subtle floral note. Despite its sweetness, it's remarkably low in calories, providing a good dose of vitamin C and the digestive enzyme papain.
Calorie split: 4% protein · 91% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love papaya for its uniquely smooth, custard-like texture and its tropical, refreshing sweetness that feels like a treat. It's cherished for its versatility—equally delicious in sweet salads, spicy salsas, or as a simple, cooling breakfast fruit.
⚠️ Watch-outs & how to enjoy it better
Some find the musky, perfume-like aroma off-putting. For those managing blood sugar, its high natural sugar content (7.8g per 100g) can cause spikes if eaten alone in large portions. To counteract this, pair it with a source of protein or healthy fat (like Greek yogurt or nuts) and practice portion control. The enzyme papain can also irritate the mouth and throat in some individuals, a sensation that cooking neutralizes.
Key benefits
- Excellent source of vitamin C (over 60% DV per 100g).
- Contains papain, an enzyme that aids protein digestion.
- Provides fiber for gut health and satiety.
- Rich in antioxidants like lycopene and beta-carotene.
- Low in calories and naturally hydrating.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The black, round seeds in the center are edible and have a sharp, peppery taste, often used as a substitute for black pepper or in salad dressings.
Full nutrition (USDA data · scales with serving)
| Water | 88.1 g |
| Energy | 43.0 kcal |
| Protein | 0.47 g |
| Total lipid (fat) | 0.26 g |
| Carbohydrate, by difference | 10.8 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 7.8 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 0.25 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 10.0 mg |
| Potassium, K | 182 mg |
| Sodium, Na | 8.0 mg |
| Zinc, Zn | 0.08 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 60.9 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.36 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 37.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 37.0 ug |
| Folate, DFE | 37.0 ug |
| Choline, total | 6.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 47.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 274 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 589 ug |
| Lycopene | 1828 ug |
| Lutein + zeaxanthin | 89.0 ug |
| Vitamin E (alpha-tocopherol) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.08 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.06 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Papayas, raw — USDA does not publish this profile for Papaya.
| Tryptophan | 0.01 g |
| Threonine | 0.01 g |
| Isoleucine | 0.01 g |
| Leucine | 0.02 g |
| Lysine | 0.03 g |
| Methionine | 0.00 g |
| Phenylalanine | 0.01 g |
| Tyrosine | 0.01 g |
| Valine | 0.01 g |
| Arginine | 0.01 g |
| Histidine | 0.01 g |
| Alanine | 0.01 g |
| Aspartic acid | 0.05 g |
| Glutamic acid | 0.03 g |
| Glycine | 0.02 g |
| Proline | 0.01 g |
| Serine | 0.01 g |
FAQ
How do I pick a ripe papaya?
Look for skin that is mostly yellow or orange with a slight give to gentle pressure. Green papayas are unripe and used for savory dishes like salads.
Is papaya good for digestion?
Yes, it contains the enzyme papain which helps break down proteins, and its fiber content supports a healthy digestive tract.
Can I eat the seeds?
Yes, the black seeds are edible. They have a strong, peppery flavor and are sometimes ground and used as a spice or added to salad dressings.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.43 kcal/g · 4% calories from protein · 1.7 g fiber · 7.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.