Nutrition for Papaya

Calories, Protein, Vitamins and More


image of papaya source

Papaya Nutrition Summary

One papaya (157 grams or 0.3 lb) contains 68 calories and 0.7 grams of protein. Papaya consist of 88% water, 11% carbohydrates, and less than 1% of protein or fat.

Papaya is an excellent source of many nutrients, including dietary fiber, Vitamin C and potassium. It also contains significant amounts of Vitamin A, calcium and magnesium.

In one papaya:

  • Calories: 68
  • Protein: 0.7 g
  • Sugar: 12.3 g
  • Dietary fiber: 2.7 g
  • Fat: 0.4 g, (Saturated: 0.1 g)
  • Sodium: 12.6 mg
There is no significant amounts of cholesterol in papaya.

See the Papaya Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Papayas, raw.

Calories in Papaya

Papaya has 68 calories per papaya or 43 calories for every 100 grams. Most of its calories are from carbohydrates.

91 percent of calories in papaya are from carbohydrates, 5% of calories are from fat and 4% of calories are from protein.

Calories from Carbs

The majority, or 91% of the calories in papaya are from carbohydrates. The carbs in papaya are mostly in the form of dietary fiber and sugar (18% and 82%). 1 papaya has 11% of daily values or 2.7 grams of dietary fiber.

  • Dietary fiber: 2.7 g
  • Sugar: 12.3 g
There is no significant amounts of starch in papaya.

Calories from Fat

A small portion, or 5% the calories in papaya are from fat. Papaya is very low in total fat, with 0.4 grams per papaya. It also is cholestrol free. Most of the fat in papaya are healthier unsaturated fats:

  • Total fat: 0.4 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol in papaya.

Calories Similar to Papaya

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Protein in Papaya

A single papaya contains 0.7 grams of protein. Papaya is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.74 g
  • Leucine: 0.03 g
  • Lysine: 0.04 g
There is no significant amounts of tryptophan, threonine, isoleucine, methionine, phenylalanine, valine or histidine in papaya.

Protein Similar to Papaya

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Vitamins and Minerals in Papaya

An good source of nutrients, papaya contains abundant amounts of Vitamin C and potassium. In fact, a single papaya contains 127% of recommended daily values or 95.6 mg of Vitamin C.

Vitamins in papaya (1 fruit):
  • Vitamin a: 73.8 ug
  • Niacin: 0.6 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 95.6 mg
  • Vitamin e: 0.5 mg
  • Folate: 58.1 ug
  • Vitamin k: 4.1 ug
Minerals in papaya (1 fruit):
  • Calcium: 31.4 mg
  • Potassium: 285.7 mg
  • Iron: 0.4 mg
  • Magnesium: 33 mg
  • Zinc: 0.1 mg
  • Selenium: 0.9 ug
  • Phosphorus: 15.7 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 9.6 mg
There is no significant amounts of thiamin, riboflavin, pantothenic acid or vitamin b12 in papaya.

Similar to Papaya for Vitamin C

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to papaya:

Flavonoids and Carotenoids in Papaya [3]

Papaya contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, lycopene and lutein + zeaxanthin. In one papaya:

  • beta-carotene: 430 ug
  • lycopene: 2870 ug
  • lutein + zeaxanthin: 140 ug

Papaya Nutrition Chart

Papaya:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Papaya in Cooking

Papaya is in the top 25% most popular ingredients for recipes. Papaya can be consumed raw and is often peeled, seeded or chopped before cooking or serving. Most recipes call for one or two papayas.

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