Papaya Nutrition Facts And Health Benefits

Papaya is made up of 88% water. The more water-rich fruit holds low calories. The largest producer of papaya is India. In 2020 India produced 6 million tonnes of papayas.

The papaya's scientific name is 'Carica papaya'. Papayas are used commercially for ice creams, pharmaceuticals, cosmetics, and beauty products.

Papaya Nutrition Facts

Here below table shows papaya nutrition facts 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 43

Calories from Fat 0

% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 8mg 1%
Total Carbohydrate 11g 4%
Dietary Fiber 2g 8%
Sugars 8g
Protein 0g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

100 gram of papaya has 43 Kcals, 0 grams of fat, 11 grams of carbohydrates, and 0 grams of protein.

There is no cholesterol and trans fat in the papayas. It contains 8 mg of sodium.


100 grams of papayas has 43 Kcals(179 kJ). Most of the calories come from carbohydrates. It is made up of 88% water.

A 100-gram of papayas carries 11 grams of carbohydrates, 2 grams of fiber, and 8 grams of natural sugar. In 100 grams of papayas, Net carbs(Total Carbs-Fiber) should be 9 grams.

8 grams of sugar include:
Glucose 4.09g
Fructose 3.73g

Papayas don't hold the fat micronutrient (or hold less than 1g).

Papayas don't hold the protein micronutrient (or hold less than 1g).

Glycemic Index:

The glycemic index of papayas is 60. It holds a moderate glycemic index. 

Vitamins And Minerals In Hazelnuts





Vitamin C

60.9 mg


20 mg

Vitamin A

47 mcg


10 mg

Vitamin E

0.3 mg


182 mg

Vitamin K

2.6 mcg


0.25 mg

Vitamin B1

0.023 mg


21 mg

Vitamin B2

0.027 mg


0.08 mg

Vitamin B3

0.357 mg


0.045 mg

Vitamin B6

0.038 mg


0.04 mg

Vitamin B9

37 mcg

100 grams of papayas provide Vitamin C(68%), Vitamin A(5%), Vitamin E(2%) and Vitamin K(2%) of your RDA(Recommended Dietary Allowances).

Vitamin C improves immunity power, Vitamin A required for cell growth, Vitamin E conserves healthy skin and eyes, and Vitamin K is crucial for blood clotting and healthy bones.

Papayas also carry a fair amount of B vitamins. 100 grams of papayas can supply Vitamin B1(thiamin) 2%, Vitamin B2(riboflavin) 2%, Vitamin B3(niacin) 2%, Vitamin B6 (pyridoxine) 3%, and Vitamin B9(folate) 9% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and proper nerve function.

Minerals are also needed for the body's health. Let's check its portion value.

100 grams of papayas provide Calcium 2%, Phosphorus 0%, Potassium 9%, Iron 2%, Magnesium 5%, Zinc 1%, Copper 5%, and Manganese 2% of your RDA (Recommended Dietary Allowances).

Calcium strengthens our bones; Phosphorus plays a significant role in forming DNA and RNA; Potassium regulates fluid balance; Iron reduces tiredness and fatigue; Magnesium sustains muscle, nerve function, and energy production.

Zinc plays a significant role in building proteins; Copper produces red blood cells; Manganese helps the body to create connective tissue, bones, and blood clotting factors.

Papaya's benefits

Loaded with nutrients:

Papayas hold a good amount of vitamins and minerals. It is loaded with Vitamin C. 100 grams of papayas(raw) carry 60.9 grams of vitamin C, which is 68% of RDA(Recommended Dietary Allowances).

Papaya benefits for skin:

Papaya contains a high amount of vitamin C. Vitamin C does miracles to the skin. It can improve immunity, anti-aging, prevent fine lines and wrinkles, reduce inflammation, and protect skin from sun damage.

Papaya benefits for the stomach:

Papaya is made up of 88% of water. It contains low calories as 43Kcal per 100 grams. Papayas can fill the stomach for a longer period and costs low calories.

Papaya benefits for females:

Papayas contain super low calories; it helps in weight loss or fat loss. Its high amount of vitamin C helps to clear skin pimples and acne in females. It reduces inflammation and anti-aging.

Frequently Asked Questions(FAQ)

What happens if we eat papaya daily?

Well, regular eating of papayas can help in fat loss, reduce inflammation, anti-aging, reduce cancer risk, and improve immunity.

What is the best time to eat papaya?

As per Ayurveda, the best time to eat papayas is in the morning. It is recommended to eat between 6 am and 10 am. At that time, our metabolism is very weak; low-calorie fruit can help to increase metabolism.

Is papaya hot or cold?

As per Ayurveda, it is considered a hot fruit that increases body heat.

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