Papaya Nutrition Facts: Is Papaya Good for You?

Raw papaya is a fruit that is high in vitamin C, providing 68% of the Daily Value in a 100-gram serving. It is low in calories, fat, and sodium, and contains no cholesterol. Papaya also provides some dietary fiber and folate. Whether it is a beneficial part of your diet depends on the portion size you eat and what you eat it with, as part of an overall eating pattern.

43Calories

0.47gProtein

10.8gCarbs

1.7gFiber

0.26gFat

7.8gSugars

Per 100 g · Papayas, raw

High in (20% DV or more per 100 g): Vitamin C

What stands out in papaya

High in vitamin C. A 100-gram serving of raw papaya provides 60.9 mg of vitamin C. This amount supplies 68% of the recommended Daily Value for this nutrient.
Low in calories and fat. Papaya has 43 calories per 100 grams. It contains very little fat (0.26 grams) and has no cholesterol.
Source of folate. Raw papaya contains 37 mcg of folate per 100 grams, which is 9% of the Daily Value.
Contains dietary fiber. Each 100-gram portion of papaya includes 1.7 grams of dietary fiber and 7.8 grams of total sugars.

What to keep in mind

While a small portion of papaya contains a moderate amount of sugar, larger servings can contribute significantly to your daily sugar intake. A single large papaya, for example, contains about 61 grams of total sugars and 336 calories.

Papaya nutrition facts per 100 g

Calories and macronutrients
Nutrient	Per 100 g	% DV
Calories	43 kcal	–
Protein	0.47 g	1%
Total fat	0.26 g	0%
Saturated fat	0.08 g	0%
Monounsaturated fat	0.07 g	–
Polyunsaturated fat	0.06 g	–
Cholesterol	0 mg	0%
Carbohydrate	10.8 g	4%
Dietary fiber	1.7 g	6%
Total sugars	7.8 g	–
Water	88.1 g	–
Sodium	8 mg	0%

Vitamins and minerals
Nutrient	Per 100 g	% DV
Potassium	182 mg	4%
Calcium	20 mg	2%
Iron	0.25 mg	1%
Magnesium	21 mg	5%
Phosphorus	10 mg	1%
Zinc	0.08 mg	1%
Copper	0.04 mg	5%
Manganese	0.04 mg	2%
Selenium	0.6 mcg	1%
Vitamin A (RAE)	47 mcg	5%
Vitamin C	60.9 mg	68%
Vitamin D	0 mcg	0%
Vitamin E	0.3 mg	2%
Vitamin K	2.6 mcg	2%
Thiamin (B1)	0.02 mg	2%
Riboflavin (B2)	0.03 mg	2%
Niacin (B3)	0.36 mg	2%
Vitamin B6	0.04 mg	2%
Folate (DFE)	37 mcg	9%
Vitamin B12	0 mcg	0%
Choline	6.1 mg	1%

% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.

Papaya by portion

The nutrition data for raw papaya is based on a 100-gram serving. A more common portion, like one cup of 1-inch pieces, has 62 calories, 2.5 grams of fiber, and about 11 grams of sugar. A small fruit provides 68 calories and 2.7 grams of fiber. Be mindful that a large papaya contains significantly more, with 336 calories, over 13 grams of fiber, and about 61 grams of sugar.

USDA portion	Weight	Calories	Protein	Carbs	Fiber	Fat
1 cup 1″ pieces	145 g	62	0.7 g	15.7 g	2.5 g	0.4 g
1 cup, mashed	230 g	99	1.1 g	24.8 g	3.9 g	0.6 g
1 fruit, small	157 g	68	0.7 g	17 g	2.7 g	0.4 g
1 fruit, large	781 g	336	3.7 g	84.3 g	13.3 g	2 g

How papaya compares with other fruits

Compared to 30 other fruits on this site, papaya ranks very high for its vitamin C content (2nd place). It is also among the top five sources of folate and vitamin A. Papaya is lower in calories, carbohydrates, and total sugars than most other fruits, ranking 22nd for sugars and 22nd for calories. Per 100 grams, its 43 calories are similar to the amounts found in blackberries (43 kcal), plums (46 kcal), peaches (39 kcal), and oranges (47 kcal).

Per 100 g	Calories	Protein	Carbs	Fiber	Fat
Papaya	43	0.47 g	10.8 g	1.7 g	0.26 g
Blackberries	43	1.4 g	9.6 g	5.3 g	0.49 g
Plum	46	0.7 g	11.4 g	1.4 g	0.28 g
Peach	39	0.91 g	9.5 g	1.5 g	0.25 g
Orange	47	0.94 g	11.8 g	2.4 g	0.12 g

Quick answers

How many calories are in a cup of papaya?

One cup of 1-inch papaya pieces (145 grams) contains 62 calories. A cup of mashed papaya (230 grams) has 99 calories.

How much sugar is in papaya?

A 100-gram serving of raw papaya has 7.8 grams of total sugars. A cup of 1-inch pieces has 11.3 grams of sugar, while a small fruit has 12.2 grams.

Is papaya a good source of fiber?

Papaya contains 1.7 grams of dietary fiber per 100 grams, which is 6% of the Daily Value. A cup of 1-inch pieces provides 2.5 grams of fiber.

When to talk to a doctor or dietitian

This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how papaya fits your situation.