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Papaya Calories
Tropical fruit rich in vitamin C and fiber, low in calories
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 slice (medium) of Papaya (80 g) has 34 calories. That works out to 43 calories per 100 g. It contains 8.6 g of carbs, 0.4 g of protein, 0.2 g of fat and 1.4 g of fiber. Its 48.7 mg of Vitamin C covers 54% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
What is Papaya?
Papaya is a tropical fruit native to Central America and southern Mexico, now grown across many warm regions. Its smooth skin turns yellow as it ripens, while the soft orange flesh surrounds a hollow centre packed with small black seeds, which are usually scooped out. Choose a fruit that yields slightly to gentle pressure for a sweeter, softer bite.
The flesh is juicy and mellow, with a flavour often compared to melon. It is commonly eaten fresh at breakfast, added to fruit salads or blended into smoothies; a squeeze of lime brings out its sweetness. Papaya provides vitamin C and fibre while remaining relatively low in calories, at 43 per 100 g. If you have more than you need, chill peeled slices and add them to yoghurt or porridge.
Papaya Nutrition Facts
Selected: 100 g
43
KCAL / 100G
Carbs
10.8g
· 4% DV
Protein
0.5g
· 1% DV
Fat
0.3g
· 0% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 4% · Fat 6%
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Papaya Vitamins & Minerals
Vitamins
Vitamin C
60.9mg · 68% DV
Folate
38µg · 10% DV
Vitamin A
47µg · 5% DV
Biotin
1.5µg · 5% DV
Minerals
Potassium ⭐
182mg · 5% DV
Magnesium
21mg · 5% DV
Calcium
20mg · 2% DV
Copper
0mg · 0% DV
How Nutritious Is Papaya?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Papaya Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Papaya
To burn the 43 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Papaya Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Papaya Contain Allergens?
No known major allergens
Which Diets Is Papaya Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Papaya Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Papaya
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Frequently Asked Questions About Papaya
What does papaya taste like?
Ripe papaya tastes mildly sweet, with a soft texture and a flavor often compared to melon or peach. Unripe papaya is firmer and much less sweet, so it is often used as a vegetable in salads and cooked dishes.
How can you tell if a papaya is ripe?
A ripe papaya usually has yellow or yellow-orange skin and yields slightly when gently pressed. If it is still firm and mostly green, leave it at room temperature to ripen; avoid fruit with large soft spots or damaged skin.
How do you cut and eat a papaya?
Wash the papaya, cut it lengthwise, and scoop out the black seeds with a spoon. You can then peel and slice the flesh, or scoop it straight from the skin. Ripe papaya is commonly eaten fresh or added to smoothies.
Can you eat papaya seeds?
Yes, papaya seeds are edible, but their sharp, peppery taste is much stronger than the fruit. Most people remove them before serving. If you want to try them, start with a small amount and chew them well.
Can you eat papaya skin?
Papaya skin is not usually eaten because it is tough and less pleasant than the flesh. Wash the fruit under running water before cutting, then peel it or scoop the flesh away from the skin.
How should you store a whole papaya?
Keep an unripe papaya at room temperature until it softens slightly and its skin turns more yellow. Once ripe, refrigerate it to slow further softening. Store cut papaya in a covered container in the refrigerator.
Can you freeze papaya?
Yes, papaya freezes well for smoothies and other blended recipes. Remove the skin and seeds, cut the flesh into chunks, and freeze the pieces before transferring them to a sealed container. Thawed papaya will be softer than fresh fruit.
What is the difference between green papaya and ripe papaya?
Green papaya is unripe, firm, and mild-tasting, while ripe papaya is softer, sweeter, and orange inside. Green papaya is commonly shredded into salads or cooked; ripe papaya is usually eaten fresh or blended.
Is papaya good for digestion?
Papaya provides fiber, which supports normal bowel function as part of a balanced diet. It also contains papain, an enzyme that helps break down proteins in food, but eating papaya is not a treatment for digestive problems.
Can you eat papaya every day?
Yes, most people can include papaya in their daily fruit choices. Eat it as part of a varied diet, and introduce it gradually if you are not used to eating much fiber, since a sudden increase can cause digestive discomfort.
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Nutrition data compiled from USDA FoodData Central and scientific sources.