Kiwi vs papaya: which is healthier?

They are about equally nutrient-dense: kiwi scores 86/100 and papaya 85/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Kiwi

86/100Excellent nutrient density

61 kcal per 100 g. 1 kiwi: 69 g

Papaya

85/100Excellent nutrient density

43 kcal per 100 g. 1 cup cubes: 145 g

Which to pick for your goal

Fewer caloriesPapaya61 vs 43 kcal per 100 g
More proteinKiwi1.1 vs 0.5 g per 100 g
More fiberKiwi3 vs 1.7 g per 100 g
Less sugarPapaya9 vs 7.8 g per 100 g
More potassiumKiwi312 vs 182 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Kiwi, 100 g	Papaya, 100 g	Kiwi, 69 g	Papaya, 145 g
Calories	61 kcal	43 kcal	42 kcal	62 kcal
Protein	1.1 g	0.5 g	0.8 g	0.7 g
Carbohydrates	15 g	11 g	10 g	16 g
Sugars	9 g	7.8 g	6.2 g	11 g
Fiber	3 g	1.7 g	2.1 g	2.5 g
Fat	0.5 g	0.3 g	0.4 g	0.4 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	0.1 g
Vitamin C	93 mg	61 mg	64 mg	88 mg
Vitamin A	4 µg	47 µg	2.8 µg	68 µg
Potassium	312 mg	182 mg	215 mg	264 mg
Iron	0.3 mg	0.3 mg	0.2 mg	0.4 mg
Calcium	34 mg	20 mg	23 mg	29 mg
Magnesium	17 mg	21 mg	12 mg	30 mg
Sodium	3 mg	8 mg	2.1 mg	12 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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