Papaya Calories, Nutrition, and Health Benefits

By Asfia Fatima, Chief Dietitian at Clearcals

Papaya, with its vibrant orange flesh and sweet tropical flavor, is one of India's most beloved fruits.

Whether you're enjoying a ripe Red Lady papaya from Maharashtra or the golden Taiwan variety from South India, this nutritious fruit is a staple in everything from breakfast bowls to fruit salads.

But have you ever wondered about papaya calories or why dietitians recommend it so often for weight loss and digestive health?

In this comprehensive guide, we'll dive deep into papaya's calorie content, nutritional profile, and the science-backed health benefits that make it a must-have in your diet.

Whether you're tracking your macros with the Hint app or simply looking to make healthier food choices, understanding papaya nutrition will help you incorporate this tropical powerhouse into your meal plan effectively.

From its rich vitamin C content to the unique digestive enzyme papain, papaya offers far more than just a sweet taste.

Let's explore everything you need to know about papaya calories, nutrition, and how this fruit can support your health goals.

TL;DR

• Low in calories: Just 22 kcal per 100g, making papaya excellent for weight loss
• Nutrient-dense: Packed with vitamin C, vitamin A, folate, and potassium
• Digestive powerhouse: Contains papain enzyme that aids protein digestion
• Rich in antioxidants: High in lycopene (1828 mcg per 100g) and beta-carotene for skin and heart health
• Diabetic-friendly: Low glycemic load when consumed in moderation; learn more in our detailed guide on is papaya good for diabetes

How Many Calories Are In Papaya?

Understanding papaya calories helps you make informed dietary choices, especially if you're following a calorie deficit diet for weight loss.

Here's a detailed breakdown of calories in different serving sizes:

These calorie counts make papaya one of the most diet-friendly fruits you can enjoy. Compared to banana calories (108 kcal per 100g) or apple calories (52 kcal per 100g), papaya sits comfortably on the lower end of the spectrum.

Track your daily papaya intake effortlessly using the Hint app, which provides accurate calorie tracking for thousands of Indian foods and fruits.

Papaya Nutrition

Papaya isn't just low in calories; it's nutritionally dense, offering an impressive array of vitamins, minerals, and beneficial plant compounds.

Papaya Macronutrient Breakdown (Per 100g)

Macronutrient Distribution: Carbs 85%, Protein 8%, Fat 7%

Papaya Micronutrient Profile

Papaya truly shines in its micronutrient content:

Vitamin C Powerhouse: A single cup of papaya provides nearly 50% of your daily vitamin C needs—more than most citrus fruits! This makes papaya an excellent addition to immunity boosting foods in your diet.

Lycopene Content: Papaya contains significant amounts of lycopene, a powerful antioxidant that gives the fruit its orange-red color and offers cardiovascular and skin health benefits.

Papaya for Weight Loss

Is papaya good for weight loss? Absolutely, and here's why:

1. Low Calorie Density: At just 22 calories per 100 grams, you can enjoy a satisfying portion without exceeding your calorie budget. A medium papaya (300 grams) contains only 66 calories but provides substantial volume and satiety.

2. High Water Content: Papaya is approximately 88% water, which helps you feel full while consuming fewer calories, a key principle in any successful Indian diet for weight loss.

3. Fiber for Satiety: With 1.7g of fiber per 100g, papaya helps regulate appetite and prevents overeating. Fiber slows digestion and keeps blood sugar stable, reducing cravings.

4. Natural Sweetness: Papaya's natural sweetness (4.1 g sugar per 100g) satisfies sweet cravings without the need for processed desserts, making it easier to stick to your weight loss plan.

5. Supports Digestion: The papain enzyme aids in breaking down proteins efficiently, potentially improving nutrient absorption and digestive comfort, particularly important when you're eating more protein on a weight loss diet.

How to Use Papaya for Weight Loss:

• Eat it as a mid-morning or evening snack (100-150g)
• Add to breakfast smoothies or bowls
• Replace high-calorie desserts with fresh papaya
• Include in fruit salads with other low-calorie options

Track your papaya consumption and overall calorie intake with precision using Hint Pro, which offers advanced macro-tracking and meal-planning features.

Papaya for Diabetes

Papaya can be part of a diabetic-friendly diet when consumed mindfully. While papaya contains natural sugars, its fiber content and relatively low glycemic load make it a reasonable choice for people managing diabetes.

Key Considerations:

• Portion control is essential: Stick to 100-150 gram servings
• Glycemic index: Papaya has a moderate GI of around 60, but the glycemic load per serving remains low
• Fiber benefit: The fiber content helps slow sugar absorption
• Pair with protein: Combining papaya with nuts or yogurt can further stabilize blood sugar response

For a comprehensive analysis of papaya's impact on blood sugar, glycemic index, and recommended serving sizes for diabetics, read our detailed guide: Is Papaya Good for Diabetes.

Always consult with your dietitian or healthcare provider about incorporating papaya into your diabetic meal plan, especially if you're on medication.

Health Benefits of Papaya

1. Improves Digestion and Gut Health

Papaya is perhaps best known for its digestive benefits, largely thanks to papain, a proteolytic enzyme that breaks down tough protein fibers.

Benefits:

• Reduces bloating: Papain helps digest proteins more efficiently, reducing gas and bloating
• Eases constipation: The fiber content (1.7g per 100g) promotes regular bowel movements
• Soothes inflammation: May help with inflammatory bowel conditions
• Supports gut healing: The enzyme and nutrient profile support intestinal health

In traditional Indian medicine, ripe papaya has been used for centuries to treat digestive complaints. Modern science now validates this traditional use.

2. Boosts Immunity

With 53% of your daily vitamin C needs in just 100g, papaya is an immune system powerhouse.

How it helps:

• Antioxidant protection: Vitamin C neutralizes free radicals that can damage immune cells
• White blood cell production: Vitamin C supports the production and function of white blood cells
• Skin barrier function: Supports skin integrity, your first line of defense against pathogens
• Vitamin A content: Supports mucous membrane health in the respiratory and digestive tracts

Including papaya regularly in your diet, along with other nutrient-dense foods from an Indian diet chart for weight loss, can help maintain robust immune function.

3. Promotes Healthy, Glowing Skin

Papaya is a beauty food, offering multiple benefits for skin health:

Topical and Internal Benefits:

• Vitamin C: Essential for collagen production, keeping skin firm and youthful
• Lycopene: Protects against UV damage and reduces signs of aging
• Vitamin A: Supports skin cell turnover and repair
• Papain enzyme: When applied topically, it helps exfoliate dead skin cells

Many Indian skincare traditions use papaya pulp as a natural face mask. Eating papaya provides these benefits from the inside out.

4. Supports Heart Health

The antioxidants in papaya offer cardiovascular protection:

Heart-Healthy Compounds:

• Lycopene: Studies show lycopene intake is associated with reduced heart disease risk
• Vitamin C: Reduces oxidative stress and inflammation in blood vessels
• Potassium: Supports healthy blood pressure levels (182mg per 100g)
• Fiber: Helps manage cholesterol levels

Regular consumption of antioxidant-rich fruits like papaya, combined with a balanced diet, supports long-term cardiovascular health.

5. Protects Eye Health

Papaya contains several nutrients essential for eye health:

Vision-Supporting Nutrients:

• Vitamin A: Critical for retinal health and night vision
• Lutein and zeaxanthin: Carotenoids that filter harmful blue light
• Vitamin C: Protects against age-related eye diseases

These nutrients work together to protect against macular degeneration and cataracts, common age-related eye conditions.

Is Papaya Good for Pregnancy?

Ripe papaya is generally safe and beneficial during pregnancy, offering valuable nutrients for both mother and baby. However, there are important distinctions to understand:

Ripe Papaya Benefits for Pregnancy:

• Folate: Essential for fetal neural tube development (37 mcg per 100g)
• Vitamin C: Supports immune function and iron absorption
• Fiber: Helps prevent pregnancy-related constipation
• Potassium: Supports healthy blood pressure

⚠️ Important Caution: Unripe or semi-ripe papaya should be avoided during pregnancy. Unripe papaya contains high concentrations of latex and papain, which may trigger uterine contractions and potentially lead to complications.

Pregnancy Guidelines:

• Only consume fully ripe, soft papaya
• Stick to moderate portions (100-150g per day)
• Wash thoroughly before consuming
• Consult your obstetrician if you have any concerns

When consumed safely, ripe papaya can be a nutritious addition to a pregnancy diet, providing essential vitamins and minerals that support maternal and fetal health.

How the Hint App Helps You Track Papaya and Reach Your Goals

Managing your nutrition doesn't have to be complicated. The Hint app makes tracking papaya calories and your entire diet simple and effective:

Key Features:

Accurate Calorie Database: Search "papaya" and instantly get calorie counts for different serving sizes—no more guessing or manual calculations

Macro Tracking: See exactly how papaya fits into your daily protein, carb, and fat goals

Indian Food Focus: Extensive database of Indian fruits, recipes, and dishes including papaya-based preparations

Personalized Nutrition Goals: Whether you're following a calorie deficit diet or managing diabetes, set custom goals that work for you

Professional Guidance: Hint Premium subscribers get unlimited consultations with registered dietitians like myself, who can create personalized meal plans incorporating papaya and other nutritious foods

Progress Tracking: Monitor your weight loss, energy levels, and health improvements over time

Thousands of Indians are already using Hint to transform their relationship with food and achieve sustainable health goals. Join them today and make nutrition tracking effortless.

Final Thoughts

Papaya is far more than just a delicious tropical fruit. It's a nutritional powerhouse that deserves a regular spot in your diet.

With just 22 calories per 100g and an impressive array of vitamins, minerals, and beneficial enzymes, papaya supports everything from weight loss and digestion to immunity and skin health.

Whether you're enjoying it fresh for breakfast, blending it into a smoothie, or adding it to a fruit salad, papaya offers versatility and nutrition in every bite.

Its low calorie density makes it ideal for anyone following a weight loss plan, while its rich nutrient profile ensures you're nourishing your body with every serving.

The key to maximizing papaya's benefits is mindful consumption. Choosing ripe fruit, watching portion sizes (especially if you're managing diabetes), and incorporating it as part of a balanced, varied diet.

Tools like the Hint app make it easier than ever to track your intake and ensure papaya fits seamlessly into your nutritional goals.

As a dietitian, I recommend most of my clients include papaya 3-4 times per week as part of a diverse fruit intake.

It pairs beautifully with other nutritious foods you'll find in an Indian diet for weight loss, offering both satisfaction and nourishment without excessive calories.

Start incorporating papaya into your daily routine, track your progress with the Hint app, and experience the difference this humble fruit can make in your health journey.

Frequently Asked Questions

1. How many calories are in 1 papaya?

The calories in one papaya depend on its size:

• Small papaya (~150g): 33 kcal
• Medium papaya (~300g): 66 kcal
• Large papaya (~500g): 110 kcal

Per 100g, papaya contains 22 calories, making it one of the lowest-calorie fruits available.

2. Is papaya good for weight loss?

Yes, papaya is excellent for weight loss. It's low in calories (22 kcal per 100g), high in water content (88%), and provides fiber that promotes satiety.

The papain enzyme also supports efficient digestion. Including papaya in a calorie deficit diet can help you feel satisfied while maintaining a calorie deficit.

3. Can I eat papaya at night?

Yes, you can eat papaya at night. In fact, papaya is often recommended as an evening snack because it's light, easily digestible, and won't cause bloating or discomfort. The fiber content may even support better digestion overnight.

However, if you have diabetes, monitor your blood sugar response and consider pairing it with a protein source.

4. What are papaya seeds benefits?

Papaya seeds contain beneficial compounds, including:

• Antibacterial and antiparasitic properties
• Antioxidants that support liver health
• Fiber for digestive health
• May help with detoxification

However, they have a strong, peppery taste. Start with small amounts (1/2 to 1 teaspoon) if you want to try them.

⚠️ Pregnant women should avoid papaya seeds entirely.

5. Papaya vs mango: which has fewer calories?

Papaya has significantly fewer calories than mango:

• Papaya: 22 kcal per 100 grams
• Mango: 40 kcal per 100 grams

Both fruits offer excellent nutrition, but papaya is the better choice if you're strictly watching calories. Mango is higher in sugar and calories but offers more vitamin A.

6. Is papaya good for the skin?

Absolutely! Papaya benefits the skin in multiple ways:

• Vitamin C supports collagen production for firmness
• Lycopene protects against UV damage and premature aging
• Vitamin A promotes cell turnover and repair
• Papain enzyme (in topical applications) exfoliates dead skin cells

Eating papaya regularly and applying it as a face mask both offer skin benefits.

7. Can diabetics eat papaya daily?

Diabetics can include papaya in their diet, but moderation is key. Stick to 100-150g portions and monitor blood sugar response. Papaya has a moderate glycemic index but a low glycemic load per serving. Always pair it with protein or healthy fats to minimize blood sugar spikes.

For detailed guidance, read our article on is papaya good for diabetes.

8. What happens if I eat papaya every day?

Eating papaya daily (in reasonable portions of 100-200g) can provide:

• Consistent vitamin C and A intake for immunity and skin health
• Improved digestion due to the papain enzyme
• Better bowel regularity from fiber
• Antioxidant protection from lycopene

However, like all foods, variety is important. Rotate papaya with other fruits like apples and bananas for a diverse nutrient profile.

9. Is papaya better than other fruits for weight loss?

Papaya is among the best fruits for weight loss due to its low calorie density (43 kcal per 100g), but it's not necessarily "better" than all others. For comparison:

• Papaya: 22 kcal per 100g
• Watermelon: 19 kcal per 100g (lower)
• Apple: 62 kcal per 100g (slightly higher)
• Banana: 108 kcal per 100g (much higher)

The "best" fruit depends on your nutritional needs, preferences, and overall diet. Papaya's unique advantage is its digestive enzyme papain, which offers benefits beyond just calorie content.

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References

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2. Nguyen TT, Shaw PN, Parat MO, Hewavitharana AK. Anticancer activity of Carica papaya: a review. Mol Nutr Food Res. 2013 Jan;57(1):153-64. doi: 10.1002/mnfr.201200388. PMID: 23197449
3. Somanah J, Putteeraj M, Aruoma OI, Bahorun T. Discovering the health-promoting potential of fermented papaya preparation - Turning the spotlight on papaya waste. Curr Top Med Chem. 2018;18(17):1509-1520. doi: 10.2174/1568026618666181029095722. PMID: 30378479
4. Otsuki N, Dang NH, Kumagai E, Kondo A, Iwata S, Morimoto C. Aqueous extract of Carica papaya leaves exhibits anti-tumor activity and immunomodulatory effects. J Ethnopharmacol. 2010 Feb 17;127(3):760-7. doi: 10.1016/j.jep.2009.11.024. PMID: 19961915
5. Mehdipour S, Yasa N, Dehghan G, et al. Antioxidant potentials of Iranian Carica papaya juice in vitro and in vivo are comparable to alpha-tocopherol. Phytother Res. 2006 Jul;20(7):591-4. doi: 10.1002/ptr.1932. PMID: 16619342

About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.

She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.

At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.