Papaya Nutrition Facts, Health Benefits, uses, and risks

Papayas, often known as papaws or pawpaws, thrive in tropical areas. They are a popular fruit due to their sweet taste, brilliant color, and wide range of health advantages.

The papaya, a formerly exotic and unusual fruit, is now available throughout the year. Consuming papaya may lessen the risk of heart disease, diabetes, and cancer, as well as helping digestion, increasing blood glucose management in diabetics, decreasing blood pressure, and promoting wound healing.

Papayas are a soft, fleshy fruit that may be utilized in a variety of ways in the kitchen. In this section, we will go over the health advantages, uses, how to include more of them into your diet, and the nutritional worth of papayas.

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Papaya Nutrition Facts

According to the U.S. Department of Agriculture’s MyPlate guidelines, papaya, like other fruits, is healthy when eaten as part of a balanced diet and is relatively low in calories. One small papaya (about 157 g) contains only 68 calories.

  • Calories: 62
  • Fat: 0.4g
  • Sodium: 11.6mg
  • Carbohydrates: 16g
  • Fiber: 2.5g
  • Sugars: 11g
  • Protein: 0.7g
  • Vitamin A: 68.2mcg
  • Vitamin C: 88.3mg
  • Potassium: 263.9mg
  • Folate: 53.7mcg
  • Beta carotene: 397.3mcg
  • Lycopene: 2650.6mcg

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Carbohydrates account for the majority of the calories in papaya. A serving of papaya contains about 16 grams of carbs, including fiber (2.5 grams) and naturally occurring sugars (about 11 grams). Papaya has a glycemic index of 60 and a glycemic load of 9.2.


Papaya contains nearly minimal fat, with each 1-cup meal having less than 1 gram.


Per serving, papayas contain less than 1 gram of protein.

Minerals and vitamins

Papaya has 88.3 milligrams of vitamin C per serving. The recommended daily intake of vitamin C for most individuals is between 75 and 90 milligrams, therefore 1 cup of papaya provides about 100% of vitamin C requirements.

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Health Benefits of Papaya

Healthy eating choices can improve your physical condition. Here’s why you should eat more papaya if you want to diversify your diet.

Improves Skin

Vitamin C is a precursor used by our bodies to produce collagen. Because collagen is a necessary component for skin integrity, increasing your intake of vitamin C boosts your skin’s capacity to heal itself. 3 Our bodies rely on vitamin C to develop strong connective tissues and repair wounds efficiently. Papaya is a simple method to meet your daily goals.

Eye Protection

Vitamin A in the form of beta carotene is found in fruits, vegetables, and some protein meals. Vitamin A is essential for clear vision, and papayas offer a rich supply. Although you may have heard that carrots are excellent for your eyes, studies reveal that the beta carotene in papayas is three times more bioavailable (i.e., easily absorbed) than the beta carotene in carrots.

Digestion Aids

Papayas, like other fruits and vegetables, are high in fiber, which is necessary for proper digestion. In addition to this essential advantage, papayas contain the enzyme papain. Papain aids in the breakdown of proteins. If you have trouble swallowing or digesting meat, tenderizing it with papain before cooking helps.

Promotes Heart Health

The fiber in papayas promotes heart health. Consuming adequate fiber (mostly from fruits and vegetables) lowers the risk of heart disease. Fiber also promotes satiety, which can aid with weight management. Papayas also provide potassium, magnesium, and pantothenic acid, which all help with cardiovascular health.

Aids in Cancer Prevention

Consumption of fiber-rich plant-based foods is a well-established dietary pattern connected with cancer prevention. Furthermore, the combination of vitamins A, C, and E found in papayas has potent antioxidant properties that may lower free radicals and cancer risk.

Is Papaya a Good Food to Add to Your Diet for Weight Loss?

Because of its low calorie count, papaya is ideal for weight loss. Papaya is not only physically pleasant, but it also helps you stay fuller for longer since it is high in fiber. As a consequence, you may eat less calories throughout the day.

The fiber in papaya also aids with digestion. You’ll feel and look less bloated with better digestion, which can help flatten your tummy.

How to Select and Store Papaya for the Best Quality and Taste

Because papaya is grown in Hawaii or Mexico, you should be able to get it at a grocery store all year.

However, just because papaya is accessible all year doesn’t mean that every option is great. Buy papaya when it’s ripe for the finest flavor, or wait until it’s ripe before eating it.

The hue of unripe papaya is a blend of yellow and green. In contrast, ripe papaya is brilliant yellow and firm (but it can feel soft with gentle pressure). If you’re looking for ripe papaya, avoid soft fruit unless you want to utilize it in a smoothie or puree.

How to Use Papaya on Your Skin and in Your Hair

Make Your Own Papaya Hair Mask

Papaya flesh includes antioxidants as well as vitamins C and E, which are beneficial to your hair. Combine papaya flesh and plain yogurt in a blender. Allow the mixture to remain on wet hair for 20 minutes. Shampoo and rinse your hair as usual.

Exfoliate your skin with papaya.

Papaya flesh may also exfoliate skin. To help eliminate dead skin cells, slice a papaya and massage the flesh over your face. Wait five minutes before rinsing your skin. Exfoliation moisturizes and softens the skin, and it can also help minimize aging and skin spots.

Possible Health Risks of Eating Papaya?

Even though papaya is nutritious and low in calories, some people may have a few adverse effects.

Keep in mind that unripe papaya has a significant percentage of latex. As the fruit ripens, this quantity diminishes.If you’re pregnant, you should avoid unripe papaya totally since latex might trigger uterine contractions and early labor.

If you’ve been diagnosed with a latex allergy, you’re probably also allergic to papaya. Hives, itching, a stuffy nose, coughing, and chest tightness are all symptoms of a latex allergy.