Papaya
Very high in vitamin C and beta-cryptoxanthin, with papain to help digest protein.
Nutrition per 100 g
Standardised to 100 g of papaya for fair comparison. Typical serving: 1 cup cubes (145 g) — 62 kcal per 145 g serving.
| Nutrient | Per 100 g | Per serving (145 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 43 kcal | 62 kcal | 100 kcal |
| Protein | 0.5 g | 0.7 g | 1.1 g |
| Carbohydrate | 10.8 g | 15.7 g | 25.3 g |
| Fat | 0.3 g | 0.4 g | 0.6 g |
| Fibre | 1.7 g | 2.5 g | 4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of papaya, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (145 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 47 µg | 68.2 µg | 5% |
| Vitamin C | 60.9 mg | 88.3 mg | 68% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.3 mg | 0.44 mg | 2% |
| Vitamin K | 2.6 µg | 3.8 µg | 2% |
| Thiamin | 0.023 mg | 0.033 mg | 2% |
| Riboflavin | 0.027 mg | 0.039 mg | 2% |
| Niacin | 0.36 mg | 0.52 mg | 2% |
| Vitamin B6 | 0.038 mg | 0.055 mg | 2% |
| Folate | 37 µg | 53.7 µg | 9% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.19 mg | 0.28 mg | 4% |
| Choline | 6.1 mg | 8.8 mg | 1% |
| Minerals | |||
| Calcium | 20 mg | 29 mg | 2% |
| Iron | 0.25 mg | 0.36 mg | 1% |
| Magnesium | 21 mg | 30.5 mg | 5% |
| Phosphorus | 10 mg | 14.5 mg | <1% |
| Potassium | 182 mg | 264 mg | 4% |
| Sodium | 8 mg | 11.6 mg | <1% |
| Zinc | 0.08 mg | 0.12 mg | <1% |
| Selenium | 0.6 µg | 0.87 µg | 1% |
| Copper | 0.045 mg | 0.065 mg | 5% |
| Manganese | 0.04 mg | 0.058 mg | 2% |
Source: USDA FoodData Central — Papayas, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat papaya?
- More than a day's vitamin C per cup.
- Soft texture suits people recovering from illness or with poor appetite.
- Papain enzymes may ease heavy meals for some people.
How to include it
- Squeeze lime over cubes and eat for breakfast.
- Blend with yogurt and ginger.
- Shred green papaya into a Thai-style salad.
Things to consider
- Unripe papaya is traditionally avoided in pregnancy.
- Flavour is divisive; lime juice helps considerably.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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