How healthy is papaya?
Is papaya healthy? Yes, for most people. Papaya scores 85/100 on the HowHealthyIs Score: 100 g provides 43 kcal, 61 mg vitamin C and 1.7 g fiber. Papaya is very rich in vitamin C and a good source of vitamin A and folate. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Papaya ranks higher than 85% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Fiber14%
- Vitamin A12%
- Magnesium12%
- Potassium9%
- Vitamin E5%
- Calcium4%
- Iron3%
- Protein2%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 161 minus 2 = 159. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in papaya?
Calories62kcal
Protein0.7g
Carbohydrates16g
Fat0.4g
Fiber2.5g
Sugars11g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 43 kcal | 62 kcal | |
| Protein | 0.5 g | 0.7 g | 1% |
| Carbohydrates | 11 g | 16 g | 6% |
| Fiber | 1.7 g | 2.5 g | 9% |
| Sugars | 7.8 g | 11 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.4 g | 0% |
| Saturated fat | <0.1 g | 0.1 g | 1% |
| Vitamins | |||
| Vitamin A | 47 µg | 68 µg | 8% |
| Vitamin C | 61 mg | 88 mg | 98% |
| Vitamin E | 0.3 mg | 0.4 mg | 3% |
| Minerals | |||
| Calcium | 20 mg | 29 mg | 2% |
| Iron | 0.3 mg | 0.4 mg | 2% |
| Potassium | 182 mg | 264 mg | 6% |
| Magnesium | 21 mg | 30 mg | 7% |
| Sodium | 8 mg | 12 mg | 1% |
Source: USDA FoodData Central, "Papayas, raw" (FDC 169926). Values rounded.
Why is papaya good for you?
- 88 mg vitamin C in 1 cup cubes, 98% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- Breakfast with lime
- Smoothies
What should you watch out for?
- Unripe (green) papaya contains latex that some people are allergic to.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How does papaya compare?
Common questions about papaya
How many calories are in papaya?
100 g of papaya has 43 kcal. A typical portion, 1 cup cubes (145 g), has about 62 kcal.
How much protein is in papaya?
Papaya has 0.5 g of protein per 100 g, or about 0.7 g in 1 cup cubes.
Is papaya good for weight loss?
Papaya is low in calories (43 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.