What are the Nutrition Facts of Papaya?

Papaya is a tropical fruit that is known for its vibrant color, sweet taste, and unique flavor. Papaya is native to tropical regions of Central America and Southern Mexico. However, it is now cultivated in many tropical and subtropical areas around the world. It is available year-round in many regions.

There are several varieties of papaya, with the most common being the Solo or Hawaiian papaya, which is smaller and has a yellow-orange flesh. There is also the larger Caribbean or Mexican papaya, which has a reddish-orange flesh.

Papaya can be enjoyed in various ways. It can be eaten raw as a refreshing snack, added to fruit salads, blended into smoothies, or used in both sweet and savory dishes. Green, unripe papaya is often used in salads or cooked as a vegetable.


Papaya is not only delicious but also a nutritious fruit with several health benefits. It is a good source of vitamin A and vitamin C, folate, dietary fiber, and antioxidants. It is also low in calories and fat.

Here are the approximate nutritional values per 100 grams (3.5 ounces) of papaya:

  • Calories: 43
  • Carbohydrates: 11 g
  • Fiber: 2 g
  • Protein: 0.5 g
  • Fat: 0.4 g
  • Vitamin C: 75% of the Daily Value (DV)
  • Vitamin A: 15% of the DV
  • Folate (Vitamin B9): 10% of the DV
  • Potassium: 5% of the DV
  • Calcium: 2% of the DV
  • Iron: 2% of the DV

Here are some additional points about papaya nutrition:

  • Vitamin C: Papaya is an excellent source of vitamin C, which is essential for immune function, collagen synthesis, and antioxidant protection.
  • Fiber: Papaya contains dietary fiber, which can aid digestion, support bowel regularity, and contribute to a feeling of fullness.
  • Vitamin A: Papaya is a good source of vitamin A, particularly in the form of beta-carotene, which is important for eye health, immune function, and skin health.
  • Enzymes: Papaya contains enzymes, such as papain, which can aid in digestion and may have anti-inflammatory properties.
  • Antioxidants: Papaya is rich in antioxidants, such as beta-carotene, vitamin C, and flavonoids, which help neutralize harmful free radicals and protect against oxidative stress.
  • Hydration: Papaya has a high water content, which contributes to its hydrating properties and can help maintain proper hydration.
  • Enzymatic Ripening: Papayas continue to ripen after being picked, and the process can be accelerated by exposure to ethylene gas or by storing them with ripe bananas or apples.

It’s important to note that the nutritional composition of papaya can vary slightly depending on factors such as the variety, ripeness, and growing conditions. However, overall, papaya is a nutritious fruit that can be enjoyed as a snack or incorporated into various dishes like salads, smoothies, and desserts.

When selecting a papaya, look for fruits that are free from bruises or blemishes and have a pleasant aroma. It’s worth noting that individuals with latex allergies may also have cross-reactivity with papaya, as the fruit contains enzymes that are similar to those found in latex.

Papaya is a delicious and nutritious tropical fruit that can be a flavorful addition to your diet. Whether enjoyed on its own or incorporated into various dishes, papaya offers a range of health benefits and is a delightful choice for fruit lovers.